Always love a loop of CP on a work week. Truly a tranquil experience without the zoo of weekend kids and endless cyclists.

An easy medium long run with Conway, Charlie, Sammy, James and Biggsy. Enough hills to get the heart up, but not enough to tire the legs. Took an earful from the guys as to my lack of prep for the forthcoming baby.

15.5km in 70 min at 5:15s. 

On the ankle, very promising. Only the slightest hint of soreness towards the end. Back to where it was last Thursday. Another few days I'll be right.