4 miles ish with the improvers, a Dereham Road route. A few vocal chavs out, ignoring them seemed to work though. Not sure my new shoes are 100% - hopefully they will break in well, and soon.
This week I'm going to get back into the old routine:
Mon - short run
Tue - longer run
Wed - swim
Thu - efforts
Fri - swim or gym
Sat - working at FD
Sun - Tri-Anglia 10k
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