Tuesday was a gorgeous day in Ilkley, blue sky and a risk of sunburn for my neighbours who were preening on their balconies sipping G&T. After 10am of course - not with their eggs benedict.

I could have gone for a ride but the thought of all the electric bike riders jamming the roads made me defer until today when I could rely on drizzle and gloom and feel 'ard. So 30 miles (1300 feet) along back roads I had not ridden for a while providing the opportunity to catch up on road signs destroyed by vehicles that had diverted from the carriage way and the general metal detritus left behind after collisions that breakdown recovery vehicles hadn't bothered to pick up.

The 30 miles took me over 400 miles so far this year in 2 months + 2 days and on checking on my return this wasn't far short of the 530 miles I ran in total in the 4 years 2018 - 21. The four years included 102 races and I won my category in 30% so I wasn't just walking round with the sweepers. However in those 4 years I cycled 9700 miles which presumably helped me keep reasonably fit with little damage to my knees.

So my general suggestion is that if you aspire to do Wasdale at 90 years cut out fellrunning and all that knee damage, apart from actual races, and do more bike riding.