Running (long run) 1:01:10 [3] 11.7 km (5:14 / km) +200m4:49 / km shoes: adida kanadia tr3
nice long run around birkrigg and ulverston went at okay pace...Patrick was with us for first time in ages, just getting back to fitness so he had to stop for a breather several times! left him at 9k and did an extra 2k with angus including the huge hill we sledge down in the winter.