Wors World
All About Wor

Aug
31

Roy Osherove is giving an hands-on TDD Masterclass in the UK, September 21-25. Roy is author of "The Art of Unit Testing" (http://www.artofunittesting.com/), a leading tdd & unit testing book; he maintains a blog at http://iserializable.com (which amoung other things has critiqued tests written by Microsoft for asp.net MVC – check out the testreviews category) and has recently been on the Scott Hanselman podcast (http://bit.ly/psgYO) where he educated Scott on best practices in Unit Testing techniques. For a further insight into Roy’s style, be sure to also check out Roy’s talk at the recent Norwegian Developer’s Conference (http://bit.ly/NuJVa). 

Full Details here: http://bbits.co.uk/tddmasterclass

bbits are holding a raffle for a free ticket for the event. To be eligible to win the ticket (worth £2395!) you MUST paste this text, including all links, into your blog and email Ian@bbits.co.uk with the url to the blog entry.  The draw will be made on September 1st and the winner informed by email and on bbits.co.uk/blog

Aug
29
Intelligent Decisioning are hosting their 2nd SUGUK meeting @ Strelley Hall, Nottingham on the evening of the 10th September 2009.
 
The details and sign up are here.
 
Come along and see Alex Pearce and Mike Watson (Sharepoint Mad Scientist), eat pizza and drink a beer or 2 at the SharePint event held at the Broad Oak.
 
See you there
 
Aug
29
Whilst developing some code in ID-Sharepoint to programatically create content types I came across one of those things that, as a Sharepoint developer, make you MAD!
 
I was accessing a content type using code like this :
 
SPContentType contentTypeWotIWantToChange = web.AvailableContentTypes("ContentTypeWotIWantToChange");
 
I then coded up the addition of a couple of site columns to the content type like this:
 
contentTypeWotIWantToChange.FieldLinks.Add(new SPFieldLink(……
contentTypeWotIWantToChange.FieldLinks.Add(new SPFieldLink(……
….
 
I then used this code to update the content type:
 
contentTypeWotIWantToChange.Update(true)
 
and was greeted, upon running this code, with an exception "the collection cannot be modified".
 
Much head scratching resulted and I checked contentTypeWotIWantToChange to see if it was set as "ReadOnly" or "Sealed" – both false so that wasn’t it…
 
Much more head scratching and re-reading of msdn and other info revealed that .AvailableContentTypes is a read only collection of content types that represent content types from the current web and parent webs so I guess it makes some kind of sense to disallow the update of content types that may have been provisioned at a level above where you are but I do think there should be a bit more of a clue – I guess the content types can’t be marked as read only or as sealed but I do think the property could be a bit clearer in  it’s intent i.e. maybe called it ActiveContentTypesReadOnly? 
 
Anyway, the solution was to use this code to get the contentytpye
 
SPContentType contentTypeWotIWantToChange = web.ContentTypes("ContentTypeWotIWantToChange");
 
Which gets the content types from the current web only and is read/write.
 
The rest of the code was unchanged.
 
Chalk up another lost hour to SharePoint dev…..
 
Read about AvailableContentTypes here and ContentTypes here
 
Happy SharePoint deving ……..
 
 
Aug
25

I’ve just received the following email from "SharePoint User Group UK"

Hi all,

IMPORTANT – London Meeting – change of plan!!!

==========================

I’m afraid that Dux hasn’t got his UK visa returned on time for Thursdays meeting so we are having to move it to a virtual event. You can now watch the presentations from the comfort of your own home or office starting at 7pm.

For details please check here:

Title: "Best Practices in Gathering Requirements for SharePoint Projects"

Time: 7pm GMT

Livemeeting Details:

1. Copy this address and paste it into your web browser: http://m1e.net/c?104260330-BfwpSmrfsTD4Q%404542352-zHIRzSYI2t3mo

2. Copy and paste the required information:

Meeting ID: QWJ4C3

Entry Code: w=TR\/3

Location: http://m1e.net/c?104260330-XZq/MoS5R6Pak%404542353-EB9HY0/afBoHk

It seems that all the UK visa processors are on holiday at this time of the year!

If you have a blog we’d really appreciate a mention of this change as we do not want anyone turning up at Microsoft’s offices on Thursday evening!

Nottingham Meeting – September 10th

==================

Nottingham user group meeting is now scheduled back at Id Live. Alex Pearce is going to speak about his tips on End User Adoption and Mike Watson is visiting from the US to present on the Top 10 Ways to Improve SharePoint Performance.

For more info and to sign up go here: http://m1e.net/c?104260330-IDH./2E.2F2HE%404542354-Fo0jgguvC.zlY

SUGUK Future plans

==================

Steve and Nick are planning on reducing their roles as organizers of the user group after 3 years of being involved. To find out more and how to submit your name to take on an organizer role check out this link: http://m1e.net/c?104260330-aKDd1gA0tQ5vY%404542355-.9SvUcLBAmcaY

 

Aug
22
I’m running the P Coy Challenge to raise funds for "Help For Heroes".  If you’d like to help me reach my target please pledge your cash here (it doesn’t matter how much, pledge any amount), anyway, that’s the commercial bit out of the way, on with the story….
 
On Friday night, Tracey and her mates were off to see The Human League, ABC, Belinda Carlisle and other 80s bands at Clumber Park and as I didn’t fancy donning a frilly shirt or white t-shirt with "Frankie Says Relax" or "Choose Life" I decided to pop out for a couple of lagers with mates.
 
As the P Coy Challenge is only 3 weeks away (Sunday, 13th September) I’d decided to keep off the booze until after the race but Hey! the sun was shining, England were in a good posiiton to regain the Ashes, there was no one at home, a sparrow had just landed in the back garden, etc. etc so I thought "What harm can it do?".  A short taxi ride had us in the cultural centre of Derbyshire – Ripley and off we went…..Ripley was unsually quiet for a Friday night and the people that were out  and about were of the older variety i.e. my age range :-).
 
After a couple of hours I’d had 3 pints of fizzy lager and decided that that was enough as I’d got a 06:45 10 mile pack run to get through in the morning.  I jumped in a taxi (the driver was the most talkative person in the world and I just let him rattle on as he drove me home).  At home for about 10:30 I realised that I was starving not having had anything to east since about 14:00 so I made a couple of sandwiches and opened a bottle of red to help wash them down.  3 glasses of wine later I headed to bed and set the alarm for 06:00.
 
At 06:00 the sun was shining but the air was (thankfully) cool.  With the 35lb pack on my back I walked to the start point of the Co-op and met up with Bunde.  The route we took was a 5 mile out, turn round and return type with the real hard work to be done on the outward half as the route features a climb of about 350metres.  We paced ourselves really well and we ran the entire route.  About a mile from the end (which was further than I’d ran with the pack) I was feeling tired and I wondered how I’d be feeling at the same point on the Para 10 route with a steep 100 metre climb to get through – I soon stopped those thoughts as they were more like nightmares and anyway, I’ll know soon enough…..We completed the route in 1:37:00 and it was all done and I was back home by 08:20 – before anyone at home was out of bed.
 
A quick shower, onto Twitter to Tweet the results and then Windows Live Writer to write the details up…..
 
As I type this I’m feeling really tired (yesterdays trip to Manchester airport kept me out of bed ’til 05:00 on Friday morning didn’t help) so I’m gonna take it easy for the rest of the day (and probaby weekend) watching the Ashes 2009 (Come on England – Don’t throw it away) at home and then at a friends BBQ this afternoon (and on into the early hours of the morning I don’t doubt).
 
Tomorrow is recovery day with only the grass to cut and a bit of SharePoint dev to do.
 
We’re finally nearing the end of the training regime for the P Coy Challenge and at the moment I think we only have a couple more pack runs to do – a 6 miler sometime midweek followed by another 10 miler at the weekend.  After that, we’re dropping the pack and sticking to unweighted runs until the day.
 
To be honest, I’ll be glad when this race is done as it’s been a fairly gruelling training regime and I take my hat off to those young blokes who pass this for real and join the Parachutge Regiment.  If anyone says that running 10 miles with a 35lb pack on your back is easy I’m afraid I’ll have to disagree as it’s bloody well not.
 
I’m running the P Coy Challenge to raise funds for "Help For Heroes".  If you’d like to help me reach my target please pledge your cash here (it doesn’t matter how much, pledge any amount).
 
[30th August Update]
I ran the same route with the same 35lb pack on the morning of Sunday the 30th August – 2 weeks to go.  I ran it in boots and found it a lot harder than the previous week in trainers – don’t know if this is because of the boots, tiredness or a bad day at the office but I guess I’ll find out.  Also, I think I’ve been over reading the altitude from Google Maps- I think they’ve been shoping them in ft and I’ve been reading them as metres :-(.  Makes me more than a little nervous as I’m sure the actual route has 4 100 metre climbs on it.
Aug
12
As Bunde is still on holiday it fell to me to motivate myself into running with the 35lb pack.  After last Fridays experience with 35lb in the pack for the 1st time, I wondered about dropping back 2 or 3 pounds but decided that if I wanted to get round the P Coy Challenge I was gonna have to grit my teeth and get on with it.  If you’d like to sponsor me for this worthy charity, please click here.
 
I set my sights on completing the route that I took on Sunday as this would give me a good indicator as to how much slower I make progress when laden down with the 35lb pack.
 
TABbing at my own pace I noticed that I covered the first mile in about 9 minutes which was much too quick, particularly for the first mile, so I made a concious effort to slow down.  I was wary of flattening myself going up the 2.5 mile climb which was coming up.
 
I wondered if I’d be able to make the route by myself as I’ve only really done pack running with Bunde who roars me on whenever I look like giving up.  I also wondered whether running the route with pack by myself was a good idea as Tracey was not within easy rescuing distance should my legs give up.  I’d took my mobile phone with me this on this run in case of emergency.
 
I’d watched a dvd showing the "real" Para selection the other day and noticed that the recruits all leant forward at almost 90 degrees from the waist particularly when heading up hill and I decided they must know what they’re on with and gave it a go.  Using this technique means that the back, shoulders and neck support the pack weight but it seems to lift some of the weight from my legs – the downside is that my back and neck have been a bit dodgy in the past and it’s a completely different technique to what I’ve been doing.  It seemed to feel easier more than it felt than awkward so I kept on with it.
 
As I approached and passed the point where I gave up on Friday (2 miles) I was heading up a fairly steep hill but it seemed much easier, and I kept on going, all the time I could hear the "Pack It In You Fool" voice telling me that there is no real need for me to keep going and to pack up and return but I ran on.
 
As I’d brought my iPhone for emergency I had access to a couple of classic (IMHO) DJ albums from the 90s and I listened to these and zoned out while continuing up hill).  At the half way point (the top of the climb) I was about 6 minutes slower than my unweighted run on Sunday and I was fairly pleased with that.  On the Sunday run I completed the return leg 2 minutes quicker than the climb and I was calculating a similair ratio on this run meaning a finish time of about 1:18 or so.  1:18 would do me fine I reckoned.
 
On the return leg I was expecting at any point to really start feeling the effort of this pack run but I just seemed to keep on going.  I let the down hill sections pull me down at the fastest pace I could manage and I still had some left to make the final mile or so back to my house in about 10 mins with a finish time of 1:16:43.  I’m well pleased with that.
 
I reckon if I’d not planned on returning to my starting point to compare like for like times I could have kept on going for another 2 miles and completed the 10 mile distance.
 
Did I enjoy this as much as Sundays unweighted run – not really, bent at the waist with your head facing down most of the time is not the best way to enjoy a run.  You can’t see the scenery, turning to check traffic as you cross roads etc. is a nightmare and I feel kinda uncomfortable running past people who must think I’m some kind of idiot training, but, having typed that, I’ve gotta admit that I like ths part of the run – the part where youu can sit back, watch tv, slurp a can of lager and think "I’m really chuffed with that".
 
As I type this, I’m watching England make a mess of a pointless friendly against Holland and I’m asssessing myself for any possible injury, adverse effects to tonights run but so far so good – tomorrow, or the day after, maybe a different story though. 
 
I’m beginning to think that I can do this P Coy Challenge if I stay injury free and get another couple of pack runs in.  I’m also thinking that I’m only gonna run in the boots for a maximum of 2 more runs and turn up with feet that are not in ribbons – I’ll just tough it out on the day I guess.
 
Aug
10
Sunday 9th Of August gave me a chance to do something that I hadn’t done for ages – run by myself.
 
When I first set out to run, I did it cos I was working at a company (CCN) who sponsored the Nottingham Marathon and a few of my colleagues were runners who took part in this.  When they decided they were signing up for the 1997 event they laughingly asked me (who had never ran since school cross country days) and I said "Yeah, no problem, I’ll do it".
 
I started training in secret and was only able to run a mile from home and then had to walk back.  Slowly over the weeks this distance built up until I was off on my first 10 miler – unbeknown to me Tracey had organised a welcoming committe for my return and a few neighbours were out on the street with a finishing tape across the street :-).  I did all of this training on my own and I told no one at work that I was doing any.  I found the training was really, really great for me – I was getting fit, losing weight and spending time by myself when I could work out coding problems, issues etc.  It was great, I complete my 1st half marathon in September 1997 in a time of 1:48 which I was well pleased with and which my colleagues found astonishing – I never did tell them about the training that I did for that race and to this day they still think I simply got off of the settee on the Sunday morning and ran the race (so if you’re one of my ex-colleagues who I hoodwinked – sorry!).
 
Since then I’ve completed other half marathons, a 20 miler and the London Marathon in 2005 and I’ve gone from running solo to running with a mate Bunde.  My current usual 3 – 4 runs a day are usually with Bunde and we usually run 2 – 3 times during the week for a distance of about 6 miles and then a longer run on a weekend – 10+ miles on a Saturday or Sunday morning.  I usually enjoy these runs as we run at a pace that allows us to hold conversations and the miles slip by as we chat about footy, beer and village life.  We do occassionally force ourselves to run that bit faster and that bit further as if you don’t push your limits, your limits will close in on you.  Running 2 abreast also forces us to run that bit quicker as we silently (and without ackonwledgement) compete against each other…..Sometimes these runs can be a pain as we both have to comrpomise on how fast we run, what distance we cover to what route we cover (hills or the flat?) but on the whole they’re great. 
 
We decided earlier this year to take on the P Coy Challenge – Para 10 and over the last 3 months or so, we’ve had to change our training regime to incorporate a weighted bergan (back pack filled with 35lb of sand) and military style boots.  We’re finding that we’re having to really knuckle down to this training and we’ve got blistered feet and chaffed backs to show for it.  These weighted runs are a real pain and there is no enjoyment gained from these runs at all – we don’t have the energy to chat while we run and we complete these sessions of an hour or more in almost total silence.  The best bit is dropping the pack from your back and collapsing in a heap while your blisters pulse and your back knacks due to the sweat in the friction burns from the pack :-(.
 
This intense training has led me to think that I don’t enjoy running anymore and I’m seriously making plans to jack it all in after this event – even though I have a place in next years London Marathon after deferring due to last years knee injury.
 
Anyway, back to the thing I did which I haven’t been able to do for ages …..
 
As Bunde was away on holiday I decided that I’d go for a "Back To Basics" run.  By that I mean, go back to how I started in running, no weighted pack, no military boots, no running partner, mobile phone or MP3 player.
 
Setting off I had a slight panic as I thought about running for over an hour over a fairly demanding course that I hadn’t completed for a long, long time, with no music to listen to and no mobile phone with which to summon help should I find that I was knackered and needed a lift home – the course is a 2.5 mile 300 metre climb, the sun was beating down and it was extremely hot and this was a proper concern of mine.
 
As I ran I found myself running at a nice pace of about 8:15 min miles and I was really enjoying it.  The climb was "fun" and I made it to the top of the steepest part breathing hard but with energy left.  I touched the half way point lamppost sited at the roundabout of the M1 Junction 27 in a time of 34:40 and headed back the way I’d just been.
 
It seems that running down hill should be much quicker than running up hill but I never seem to find this – I usually find that if I allow myself to just run down the hill my legs are soon struggling to keep up and reckon that I’ll take a fall so rein myself in a bit.  Anyway, for all I’d clocked my half way time I wasn’t in this run for that and I ran down the hill at a pace which allowed me to look around and enjoy the route I was running on.  The sun even went behind the clouds for a spell to cool me down slightly.
 
At the foot of the 2.5 mile hill I was feeling a bit knackered but I kept on running at a pace which was just out of my comfort zone.  I arrived back home and stopped my stopwatch at a time of 1:06:40 – I’d enjoyed the run, I’d completed a course that I hadn’t ran for ages and I’d recorded a time that was the fastest I’d ran the course for an even longer time. 
 
 
I’ll still run with Bunde as I still really enjoy the comaradarie and companionship when running but "Back to Basics Running"?  I still enjoy running – whoop!
 
Am I finished with running after the "Paras 10"? We’ll see, we’ll see…..
Aug
07

Since my last post to this blog I’ve been out running a number of times both with and without the weighted pack.

Last Sunday, Bunde and me set out with a fairly gruelling course planned and I thought it would be a great idea to add 4lb to my bergan bringing it’s weight to 30lb (surely 4 lb can’t affect much?). Tracey dropped us off at the start of our route, assuring us both that we looked fairly odd in our fitted sports tops, shorts and boots :-(.

The first part of the route is a climb followed by a climb followed by another climb.  We passed through a local village called South Normanton where we passed a couple of young locals who called “Sad B*stards, You Sad B*stards” as we ran by them.  They’d been hard at the booze all afternoon by the way that they were staggering about but it was still annoying.

Turning right from South Normanton we headed up the climb towards Pinxton and passed over the railway crossing which has the pub “The Railway” situated there.  There were a number of afternoon boozers relaxing with beers in the afternoon sun and one of their dogs decided to have a go at us and jumped up to cross the road – as it was tied to a table packed with beers you can imagine the result – beer glasses smashed everywhere and a chorus of “You f*ckin owe us some beer”.  We stepped up our pace and soon left the unhappy drinkers behind as we headed, once again, up hill.

I got to the point where I decided I was done in and switched from running to walking as fast as I could.  Bent at the waist, head down I walked at the fastest pace I could manage (which didn’t seem much slower than my running pace, although Bunde continued to draw away from me.) I alternated between running and fast walking for about half a mile until I reached the top of the hill when I switched back to running exclusively.

The route then took us down hill for about a mile and we picked up the pace as we headed to our finish point – the village Coop.  Bunde wanted us to complete in under 90 minutes and we missed it by 5 seconds finishing in 90 mins and 4 seconds.  We’d been going at quite a lick so it seemed that and both of us still had some left in the tank.

The route according to Google was 8.7 miles – completed in 90 minutes meant that if this had been the P Coy Challenge we’d have had just under 20 minutes to complete the final 1.3 miles- now I know the route we ran is not an exact replica of the challenge, we still climbed well over 400 metres in 4 climbs (the challenge has 400 metres in 4 shorter, steeper climbs but I still think it’s a good guide to how we are doing.  6 weeks to go….

Here’s our route http://www.gmap-pedometer.com/?r=3059572

Jul
26

After the pathetic attempt at a training run documented in my last post things have not been getting much better as far as training is concerned.  As I felt really knackered (with a cold and a shoulder injury sustained at British Military Fitness) I decided to have a week off of training and did nowt for a complete week – no worries I still had plenty of time to train for the P Coy Challenge…..

Easing myself back into training I started with a couple of free runs i.e. no weighted pack and enjoyed myself.  I then had the Mansfield Half Marathon to run with my mate Bunde – we’d decided to do the race dressed as Batman and Robin (we were more like the Only Fools & Horses versions than Batman The Beginning).

Dressed in a costume with full leg and and arms covered and with rubber chest muscles we walked to the start line for a 10 o’clock start and I was already sweating like a mad man.  We bumped into a serving RAF bloke who was carrying a 35lb pack and wearing military boots – Para 10 style (much respect to him as he completed the course in 2:35).

The race was a nightmare – after about 5 miles I had to stop for a call of nature (or a Paula Radcliffe as it’s known) and I was glad of the rest.  Bunde had told me that the course had been altered to make it a bit flatter but we’d already ran up and down 5 fairly big hills and there were more to come.

I struggled round the course which ends with a lap of a running track to the finish and I had just enough to beat a girl who made the same mistake as I did in the Ashby 20 – she declared “I must beat you fancy dress guys“ – it’s amazing how those word can galvanize you to make a final effort.  Anyway, a small victory but my time was shocking 2:05 – the slowest time I’d ever recorded for a half marathon by a long way – my first ever half marathon time was 1:48.

I was really hacked off by this and felt absolutely deflated – “How the hell am I going to get round the Para 10 challenge with weighted pack and boots in 1:50 if I was recording 2:05 for a half marathon?”.  Still, there’s still plenty of time to train for the Para 10…….

My next run on the 1st July, was a simple lunchtime bimble from the office for about 5.5 miles run at a reasonable pace but it all went wrong at 3 miles.  Running off road, downhill with my mate Mark running and chatting easily I managed to trip and fall flat on my face.  Picking myself up I checked myself out and saw my left knee had an inch gash clear through the skin layers :-(.  As we were about half way round we pressed on and finished the run – my knee didn’t hurt and didn’t bleed much either.  If you don’t want to see a hideous picture look away now (I’m talking about the carpet rather than the knee injury :-> – our office landlord assures us that this is a period style carpet!).

I ended up with 4 stitches in my knee and this effectively ended my training for another week and a half ‘til the stitches were out.  Still, there’s still plenty of time to train for the Para 10…….

A simple bimble followed by a run with my boots then a pack run with boots, then another cold :-(.  Another pack run of about 4.5 – 5 miles in boots and my feet are beginning to suffer.  Still, there’s still plenty of time to train for the Para 10……Hang on, NO THERE’S NOT – there’s 7 weeks to the race, meaning only 6 weeks to train and the last week should be a train down so there’s not much time left at all.

Which brings me up to date.  The alarm rang at 06:15 and I sprang out of bed (kind of).  I’d planned a 30lb pack run of about 6 miles with Bunde but I forgot to add more weight to the pack.

The weather was quite cool and dry but rain had been predicted and we wanted to be done and home before it started.  Bunde had changed the route that we were going to tackle and he thought it would be about 7 miles.

Off we set, and after about a mile it was a fairly big climb (some 150 metres) before we dropped back down the same height to the canal – along the canal, round the reservoir (all slightly uphill) and to the foot of Monument Hill.  We climbed this hill (some 80 metres or so) and turned round to head back down the hill.  My stride length up the hill was barely longer than my foot length which was reflected in the time.  Our usual time up the hill is 2 minutes 15 and today with the pack we took 3:30 which wasn’t too bad – the descent time was 2 minutes 15.  Back at the foot of the hill I felt not too bad but I could really feel the weight of the pack.

Back onto the canal, through the village and back home, I stopped my watch at 1:23 – 83 minutes for a distance that Google Maps shows as 8 miles, don’t forget to avoid stalkers I always start my routes from the centre of the village not my house which is a quarter a mile away so 7.5 on Google = 8 miles in the real world.  After the crappy 5 or 6 weeks I’ve had I’m pleased with that, I’d like to have been a bit quicker as there’s gonna be more hills on the Para 10 but I’ll take that.  Things are looking up but there’s still a lot to do, more weight in the pack, another 2 miles and 2 more hills and about 10 pounds to lose….

My feet are in tatters with blisters everywhere and a black toe nail which I reckon indicates that I’ll lose it in the very bear future and it’s gonna be a pain to put the boots back on – thankfully that wont be until Wednesday night as it’s 6 mile free running tomorrow night…..

As a footnote, it’s worth saying that my running partner has fallen over twice on his last 2 runs.  Thankfully he has had no real injury but has the hoodoo been passed on?

Jun
14

As I’m running in the Mansfield Half Marathon in 2 weeks time, it was decided that this mornings run would be a trial run for the 13.1 mile distance.

The plan was to run from the centre of our village onto a route which makes up the Underwood Quarter Marathon, add 3 miles or so then return home – job done.  The planned route was this.

Up at 06:00 I felt knackered and not looking forward to the route at all as, apart from the 13.1 mile distance, it’s a fairly hilly route and the sun was already blazing down.  As I jogged to meet Bunde at the start point my legs felt like lead and still pumped up from yesterdays British Military Fitness session, I feared the worst and could hear myself making up excuses in my head for why I couldn’t manage it.

I’m not going to recount all the details of this mornings run but suffice to say that the climb from 1 to 2 miles had me all in and breathing like an old pair of bellows – only another 11 miles to get through :-((. 

At the top of the 1st hill it’s a sharp descent and I managed to get it back together a bit before climbing again, and again.  Once more down the hill to where mile 1 was and from here it’s all up hill for about another 1.5 – 2 miles.

As we started up the hill I had to tell Bunde that I couldn’t see me making it round the course and we compromised with a run to the top of Brinsley hill, straight back down again then onto the canal.

As I climbed the hill I thought I could see stars and wobbled back down the hill onto the canal.  The flat of the canal was still a pain and I decided after an hours I’d had enough and left Bunde to complete the run while I headed home.  I managed an hour and 5 minutes and covered only 7.8 miles – crap!

The route I managed is here.

I got back home and went swimming with the missus as a warm down but I wasn’t up for it.  I now suspect that I’m about to get a cold – a sure sign that you’ve flattened yourself and I’ve decided that 2 weeks of all out effort at the BMF 3 times a week, 1 pack run a week and a long run on a weekend has been slowly exhausting and I’ve now decided to take a short break from exercise, doing nowt till Wednesday at the earliest.  I’m hoping that the break will recharge my batteries and I can get back to it.