20 miles - done

4 hours. Sun. No iPod. No energy gel. Long run. Tired Legs. Smashing (!) sports massage today. No more stiffness. Still tired.

Mon - 30 mins mill
Tue - Gym
Wed - 6 miles
Thu - Gym
Fri - Rest
Sat - Rest
Sun - 13/14 miles

Taper.

Out.