Run
2km in morning in vibrams

27km in afternoon, 3hours mainly exploring off road

Went over to Haughmond Hill - amazing to have this on the doorstep. There's a lot more of it to the east to explore, and a run down abbey that looks interesting.

 

There's a great little avenue of forest that leads up to the hill which in turn is connected to a path that takes you into town away from the traffic. 

This may be the last long run before the ironman itself. I got a bit of left knee ITB pain but it went after a while with some concentration on my form.