Lit - Just taken the time that your report deserves, to give it a proper read. Inspirational stuff.
Minni - Nice run and bike session. I do lots of cycling. How is your hip?
Ant - It's early days from London. I know that you know this, but take time to rest and recover - is it worth it? More than likely. A few years back following a climbing accident, I had 2 operations on my right knee (hence the lots of cycling). Very frustrating at the time, but a great decision in the long term.