Run down to Dulwich Park for a good tempo run. 4ks down to the park then 6ks flat out round the park. Felt good if a little hot. then did 4ks home at a steady trot with a steep long hill climb.

Run from home down to Dulwich Park for a few laps. The full run was about 16k at 5:10/k. I did 5 laps which is around 1200m a lap at under 4:55/k just to work the lungs and legs a little. Nothing to demanding but felt good.