Crisp (free) autumn days

[OutAlongTheRiver]

I could almost copy my last week's weekly update ... minus the Caburn trot:

"Weekly update ... managed both parkrun on Sat (paced 30 mins) and Twittens on Sunday (for first time in a few weeks) - plus a slow 8K later up to Caburn, but that was more a run/walk. Groin still not 100% when do anything more than 5K or do much hill work. My pace is way way off."

I've stayed more or less the same weight over the last 7 days ... need to push on a little