Trail run11:40 1.29 km (9:02 / km) +52m7:31 / km ahr:126 max:153 shoes: VJ Falcons 11
To the start with Clare and then Megan. Had to walk the uphill bit but felt fine aside from energy levels.
Trail run1:24:44 10.82 km (7:50 / km) +237m7:03 / km ahr:137 max:158 shoes: VJ Falcons 11
SBOC Welsh League, Mynydd y Gaer, 9..8km, 200m, 21 controls.
Happy to eventually get the opportunity to run here, even in my current state. The area didn't disappoint, really runnable and of course, lots of hidden holes. Didn't know how far I'd get when starting, but as the running was easy I was able to trot along for most of it. Got a bit cold when a rain shower came through (not working hard enough to get warm despite it being mild and having a thermal and a jacket on). Overshot #7 and couldn't see the flag at #16 (despite being pretty close - three others also standing less than 50m away in different directions looking...). Very glad I got out and enjoyed the course and area. 25 minutes down (on Megan), but no surprise there.
Trail run8:12 1.06 km (7:45 / km) +1m7:42 / km ahr:116 max:132 shoes: VJ Falcons 11
Road bike38:00  12.8 km (2:58 / km) +55m2:54 / km (sick)
HFW. Woke feeling completely drained, but had to go into work to return the hire car. Cold developed during the day with a stuffy head and drippy nose. Still, at least it explains why I've been feeling so crap. Very, very easy cycle home. Nearly knocked off by two dogs - one owner inviting me to sue him when his down knocks me off and the other sating its the law of the land. A third idiot pulled out in front of me in Tong.
Trail run1:23:04 11.44 km (7:16 / km) +481m6:00 / km ahr:123 max:158 shoes: Salomon Fellraiser 2017 (blue)
Escorted Ben on his first trip to the Garth and introduced him to the Shredder. He couldn't beat my time... Completely forgot about my ITB coming down the Garth but started to feel it on the second descent. Still work to do. Felt better than yesterday but still struggled with an easy pace.