Friday

Managed a run home in 4.34s (17km). Only the second run this week with heavy work load. Tried to run without heel striking and felt like I had great form and running properly for once. May be this running without inner soles is the way forward.

Nice evening with Stevie popping round (best mate for over 30 years - we started playing footie together at 8, went to same school, won the London Cup together for u12s and then carried on right through to playing u17s and 18s at Dulwich Hamlet, Conference team. He was the best man at my wedding in Australia and is a diamond geaser. One of the best young football coaches in England now. It's a shame we have different rythms and so hardly see each other. 

Jeff then arrived (J's bro) and we all had dinner together.  Nice end to the week although it made it 6 vs 1 on the rugby front.

Pics on the way home including crossing Blackfriars Bridge and the famous elephant at Elephant & Castle. With the rate of regentrification and the extent of face lift in that area I wonder whether it will last. The rate of change in London right now is mind boggling. It's a massively different place to 15 years ago.