'Medium-long' back from Romford

21M - double; recovery run & steady medium-long run
5.5M am recovery run at ~6.45min/M with pack
15.5M pm steady run at 6.45min/M with pack

I felt pretty good today despite yesterday's exertions. Perhaps it was the fine Ottolenghi-inspired green tea noodle concoction Yasmin served me up for my birthday dinner.

I was in Romford for clinic on my monthly day release today. That means early starts and running with a heavy pack. Pros and cons with that. But today it felt like a pro. My 15 plus miles home were harder work than otherwise thanks to the pack and it felt like a really good one - my first 'medium-long' run in a while. It was a great route taking in the delights of Romford, Ilford, Seven Kings and Manor Mark, not too mention Bow and Whitechapel. I finished at Kings Cross and was dying for some figs and a chocolate milk.