Cycling 30:00 
Inpromptu cycling intervals when I got to my 8.45 meeting, realised I had no ID, cycled home, and then returned again. Intervals trying to make green lights. Gorgeous morning again, kind of cool to get an excuse to enjoy it.
Running 30:13  3.5 mi (8:38 / mi)
ahr:158 max:177 shoes: 09 Saucony Grid
Evening run to wind down after the week. Super chilly, but happy to be out and about. Now I'm not feeling obliged to work well into the evening I think I do still prefer evening running to morning. Won't be saying that when summer comes around again, I'm sure! Felt a little tired up Canner St, but it always catches you unawares.
Strength 25:00 
ahr:122 max:146 shoes: 09 Saucony Grid
I'm not really supposed to be doing any strength according to the plan, but I'm a bit addicted to the gym I guess. Just did a quick body weight circuit using a bosu, focussing on technique and a strong core. Then a bit of a stretch. I had walked into the gym thinking "7pm on a Friday, it's going to be empty." And the worst thing? Boris and Kat were there too! Nice to have a chat whilst doing silly balancing things.
Wow. Friday nights when you're not working till 7/8pm are lonely! I want to talk about Parrots singing Drowning Pool and the new series of Misfits (which is a Channel 4 series back home and seriously worth a watch, for info), and instead I have to giggle in an empty room. It's a bit sad.
But Rob is coming to visit on the 6th of January for about two weeks. AMAZING! Can't wait. And it is Mike and Marie's party of awesomeness tomorrow, so the loneliness will not endure.