Day 3 began later than hoped. After the previous two days’ exertions the aches had kicked in and I was feeling really tired. There is an overwhelming desire to get the maximum recovery possible before starting all over again.

My 55-year-old body is feeling every inch of the miles I have swum, cycled and run since Wednesday.

Yesterday, I paid tribute to the ultimate sacrifice made by:

Sergeant Neil McDougall – Metropolitan Police (1901);

Police Constable Sydney Larkin – Royal Irish Constabulary (1920);

Police Constable Christopher Crawford – Royal Ulster Constabulary, GC (1941);

Police Constable Sidney Miles – Metropolitan Police (1952);

Police Constable David Barrett – Metropolitan Police (1954);

Detective Constable Noel McCabe – Royal Ulster Constabulary, GC (1976);

Police Constable Raymond McLaughlin – Royal Ulster Constabulary, GC (1991);

Police Constable John Cardy – Royal Ulster Constabulary, GC (1991);

Reserve Constable Brian Woods – Royal Ulster Constabulary, GC (1993);

Police Constable Ralph Friend – South Wales Constabulary (1994);

Detective Constable Stuart Cookson – Cheshire Constabulary (1999);

Sergeant Iain McLay – Metropolitan Police (2009); and

Police Constable Neil Jeffrys – Strathclyde Police (2011).

All of these officers who died on duty and will be remembered.

Please visit https://www.justgiving.com/fundraising/Paul-Lander3 to donate and see the memorial to these and all fallen officers built in 2019 and say a big THANK YOU to officers who put themselves in danger so the rest of us are safe.

Thanks also for the kind messages of support, it is very much appreciated and needed.