As the traffic was so heavy in Farnborough yesterday getting to the gym (due to the Farnborough airshow public days this weekend) I decided to go on my bike this morning. Sunday is normally a rest day, so I just kept it fairly short and went for the longer run that I had planned yesterday.
Treadmill run = 6.44km (4miles), cool down 10mins on the step / ski machine
+ cycle to and from the gym (only around 3miles each way)
I kept the run just to the level where I started to feel fatigue in my legs, being my first longer run in this current training cycle. I will continue this routine of doing a short run at the end of each gym erg session (around a mile or so), and one longer run at the weekend (building up to 10k).