Not so Long Sunday

I only ran my usual 7m loop today - down to Frimley park hospital - when I should be doing a 10m plus.
Right, in my defence, I haven't been running mid week so if I just keep increasing the long run and doing nothing else I'm increasing the chances of injury. Well thats what I recon.
I need to sort out some midweek runs then start upping the weekend ones.

7m
1hr 10mins
153 avg bpm
171 max bpm