run and day in london-quick notes

was up pretty early and out the door to run. needed to get done early to leave for day in london with friends from the states who will be living in london for the summer. the morning heart rate was down to 47, slowly coming back down. still think it is all allergies as there is much tree pollen in the air. went straight to king edward park and after a very short warm up ran 25 x 100 sprint intervals. went pretty well with the right quad holding up and only minor tightness in the right piriformis after some 30 minutes. kept an eye on it but kept the workout going. a pretty quick last few and then a slow and easy two mile cool down and home. quick everything at home and on to london.

walked up to the bus station and took the bus to london where we then walked to the tube station and caught a victoria line tube (subway)toward hampstead where michale and mary are living and where we have spent many summers. was good to see them again as we have not seen them in a while. after a nice lunch we walked over to the heath and kenwood house, a beautiful old house high up on the heath's hill to enjoy the artwork and have a tea break. there was also a wedding going on there today and the heath parkland was really crowded as they were also having a summer fair day(a carnival type day here).

the walk up and down the hills of the heath with all of the flowers in bloom was really pretty. free admission to the kenwood house has been in effect for years and that is nice also. the artwork dates back 400 years. tea and scones plus some ice cream made for a nice break after about a 5 mile walk up and down the hills. and then of course, we had to walk the same almost 5 miles back down and around the heath to their flat(apartment). stayed a bit and visited and then headed home. this involved walking back to the tube and then changing to another tube and then walking to the bus top. an almost 2+ hour ride later we were back in oxford at the main bus station and we walked the mile home. all in all about 10+ miles of walking on top of the morning's sprint workout. enough exercise for one day.

had a quick dinner when we got home and listened to the newshour and gwen ifill. now off to sleep. everything else can wait until tomorrow when hopefully the rain won't be the total washout they predict. cold and windy out now. not like virginia in late may to be sure. all good today though. and a day less. should probabaly re-read this but won't. hope it made some sense.