run 56:31  8.52 km (6:38 / km) +210m 5:54 / km
shoes: Asics Gel 1170
Run to work. Two layers of cotton. Probably about this time of year in the UK that my lily-white legs would have been seeing the sun for he first time.
R achilles a little sore.
cycling (commute) 25:00  8.0 km (3:08 / km) +70m 3:00 / km
Ride home , probably a bit over-dressed, put on the accumulation of tops I ha at work.