Intervals tonight then dinner out with the squad, I’ll update the session and splits tomorrow.
For some reason I have been walking around in a fog the last couple of weeks and missed that John Cale was touring. Even more embarrassingly he played at The Forum in Melbourne and I stand opposite there every Wednesday night for run leading and I still missed it 
To console myself I found this on You Tube today and of course just wasted too much of my employers time following links to other clips, damn you You Tube 
Absolutely brilliant.
Sorry I couldn’t embed it, the You Tube poster blocked that option. But as Molly always said, do yourself a favour, watch it.
Turn the sound up and dim the lights.
Enjoy
