Friday

sobering news yesterday after the excitement of Wednesday

the bombs in London came as a bolt from the blue - inevitable but unexpected, I guess

and on a more personal level a friend who has overcome much in the past few years, yesterday suffered a sad loss

on to today and it seems trivial to worry about running and times, but as well as the social reasons for running, I also run to try to become healthier and last longer for my family

so I managed to get up and out for 5.00 and it was a lovely morning

session	W5	R40	W5	Run
distance	0.33	3.14	0.29	3.77
pace	15:16	12:43	16:58	13:16
AHR	109	142	134	138

first time under 13:00 mm on this run since FLM - it may not seem much to you lot - but good news for me!