After taking George to his disabled swim I took part in the parkrun in Brockwell park - It's hard to get there on time so I just trotted around with someone who was also late. This time I ran back home also to make it a 10km day. The new harder roller (see Thursday's entry) is making a difference and the achilles didn't protest either.
I highly recommend checking out parkrun - it's 5km and free. There are dozens all around the UK and it's about personal improvement for all abilities rather than a highly competitive race.