Monday long run

Out for the Sunday run on Monday with Ben, Banksy and the Cap'n.  Up to Narrabeen Lake via Cromer, one loop then home the same way.  27.5km in 2:06:12 (4:35's).  Longest run I've done since the end of July and felt it at the end.  Hammy ok but the insertion to the glute was a bit sore (which I think has been the issue all along).

Then rode with Claudie, Mags and Charlie to the Grumporio for breaky with the Cap'n and his boy Toby.  Beaut of a morning.  Think I'll have a kip now.