Cycle (To Shifnal) 17:00 
Cycle (Shifnal to the Wrekin) 35:00 
To pick up an orienteering map but it wasn't even waterproof grrr.
Cycle (Wrekin to Oakengates trac) 20:00 
Running intervals (Telford AC) 15:00  4.8 km (3:07 / km)
8*600m in two sets of four with a little jog in between. Not sure how but actually turned out a decent session. Was steady to start but did pick up to good speed which was pleasing. Just need to keep it, build on and sustain until Scotland. Didn't take a watch so that I wouldn't get demoralised. Looking forward to tomorrow now.
Running warm up/down 10:00 
Cycle (Oakengates to home) 25:00 
Somehow got over taken by a steady cycling family of three between the track and the centre and had to overtake them again near the station. Did stop to look at the view for a little while but that was pretty brief I thought. They must know some other routes.