Today (Saturday November 10) was a day of swings – from pain to running freely and back to pain again.

If you have read any of the previous updates, pain in the knees is recurring and today was when it caused great concern.

After a very pleasant swim and enjoying the wonderful November sunshine on the bike, the run was going fine until the third kilometre, when the left knee suddenly felt a sharp pain. I immediately slowed and took it extremely steady until the 5km point, when the muscles and bones seemed to stop aching or hurting and I was running freely, so smoothly that I was clocking 4.32 per km but thinking it was much slower.

The run was much quicker than expected and I was very happy – until I did any bending later.

For the rest of the day the left knee was causing me to limp slightly. Once again my knees are the main subject of the update – my ‘Achilles heel’, as everything else seems absolutely fine.

At least Day 11 have been done and let’s hope the left knee recovers like the right and I will be very positive about completing the challenge.

Today I paid tribute to the officers who made the ultimate sacrifice on November 10 in previous years. They were:

1934 – Police Constable James Carter – Metropolitan Police
1913 – Police Constable Alfred Daws – Port of London Authority Police
1983 – Reserve Constable William Fitzpatrick – Royal Ulster Constabulary, GC
1935 – Police Constable Robert Holmes – Birmingham City Police
1967 – Police Constable Derek McIntyre – Mersey Tunnels Police
1895 – Sergeant William Morris – Gloucestershire County Constabulary
1990 – Detective Inspector William Murphy – Royal Ulster Constabulary, GC
1917 – Police Constable James Neil – Great Grimsby County Borough Police
1937 – Station Sergeant Frederick Parncutt – Metropolitan Police
1986 – Police Constable Derek Patterson – Royal Ulster Constabulary, GC
1997 – Police Constable John Shevlin – Merseyside Police
1937 – Police Constable Albert Taylor – Metropolitan Police
1990 – Reserve Constable Thomas Taylor – Royal Ulster Constabulary, GC
1897 – Police Constable Henry Williamson – Cheshire County Constabulary

Please share my journey and if you can donate to create a fitting memorial to these officers at the National Memorial Arboretum in Staffordshire, please go to https://www.justgiving.com/fundraising/paul-lander3

Thank you.