I had taken some time off due to a hip tweak and two weeks holiday and have come back feeling like I have lost a lot of fitness. Ben certainly brought it to the fore. 

We ran for 12km and 7.2 miles per minute which equates to roughly 4:45 min per kilometre. I am at this point feeling really nervous about the Peninsula marathon (http://www.topevents.co.za/index.php?sectionID=104) but have been told by another mate that it is all in the head. Suppose I will find out next week.

Thanks for a wonderful run Ben - can't wait to taking you running up Table Mountain next time!