Well not actually. It was only about 2 1/2 hours after I got back from the cycle and my legs protested a bit especially as I ran up the hill from BB. The heat was pretty intense - but I was only intending to go out for 30 minutes and it's good training for Langkawi heat :)
Speed picked up as I settled down but I was really quite tired when I got home.
Asumed that I did 4k in half an hour, which I know is really slow, with a HR of 150.
Lunch was:
6 slices of thick brown bread
Bacon sarnie
1/2 french sausage
Banana
Mars bar
Bowl of pasta
Small pile of pickles
Couple of tomatoes
Pint of red juice of some sort
Diet coke
Pint of water
Pint of tea
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