Long run done 19.5km, heart rate 123 time 1.54 fairly pleased to be honest. Slowly slowly catchy Monkey

Just a reminder for those that need it, calling out someone for behaving like a wanker is not escalating the situation.

Rhys is the bad guy I am shocked

Hey you up in the sky learning to fly

Week 3. Trust the process they say, they say a lot of things. We shall see.