Sunday long run - 21k

A fairly easy run this morning, felt a bit beat up after yesterday's race. A.A and I headed out for another lap when we bumped into a very fit looking Ray James, so ran with Ray for another 7k or so before heading back.
Covered 21k in 1.43 (4.55 pace) Not too bad considering the first 5k was in 26.28 !(took a while to warm-up).
Cycled down to the bay and back as well for 12k.
Total for the week - 90k.