Cycling 41:00  7.3 mi (5:37 / mi)
Went for a bike ride with a mate.
and just realised how long it has been scince i have been on here but have been training just never got round to putting it in.
Running 20:00  4.46 mi (4:29 / mi)
shoes: Waslsh PB Elite Extreme
Went out for quick run before food.