Ok, i wimped out of a run over the weekend. I had planned to wait until Sunday evening to do 13 miles but then had a much longer journey back from Derbyshire than expected and just couldn't face it when I go home.
Monday: 9.5 miles at 8.34 per mile. Hilly course and heavy bag. Also, the first sign of sore knees has been developing over the last few days. I hope its just a temporary thing and not indication of actual damage. I did hit a pothole on a run last week and it may simply be bruising from that.