Trail run2:01:34 12.02 km (10:07 / km) +494m8:23 / km ahr:107 max:172 shoes: Salomon Fellraiser 2017 (blue)
Run with Nicky from Torpantau, around the plateau and over to Fan-y-Big. Lovely day, so clear and plenty warm (out of the wind at least). Very easy pace as I was wanting an easy day and it was Nicky's first proper trip after hurting her ankle (again).
walk59:20 12.02 km (4:56 / km) +491m4:06 / km ahr:106 max:156 shoes: Salomon Fellraiser 2017 (blue)
Walk up Pen-y-Fan to watch the sun set, not as busy as I was expecting but still maybe a couple of hundred around and about. Lovely clear evening but the wind on the summit was cold. Nice clear sunset but not enough clouds to give good colour. Made it back down without needing a torch. Took two hours.
Road bike30:37 13.0 km (2:21 / km) +33m2:20 / km ahr:123 max:140
IW. Must have had a bit of a tail wind as moving faster than my body felt like it should be able to this morning.
Road bike7:14 2.55 km (2:50 / km) +3m2:49 / km ahr:116 max:127
Work to O.
Trail run15:27 3.32 km (4:39 / km) +5m4:37 / km ahr:137 max:153 shoes: Asics trail (orange)
Warm up along the river, nice to run parts of my old commuting route.
Orienteering31:27 7.37 km (4:16 / km) +3m4:15 / km ahr:157 max:174 shoes: Asics trail (orange)
SWOC Park Series, Bute Park, 6.0km.
Course was as interesting as the area allowed, but still lots of running across big fast grassy areas. Didn't have the endurance to keep a respectable pace through all the course, but it was a good work out and I enjoyed it.
Road bike29:05 11.33 km (2:34 / km) +49m2:31 / km ahr:122 max:137
HFO. Legs pretty tired but amazing how much easier it is to cycle when properly warmed up.
Road bike34:19 12.57 km (2:44 / km) +22m2:42 / km ahr:111 max:130
IW. Didn't time the hop right to mount the kerb where the bridge is shut. Didn't hit it very hard but it went straight down. 10 minutes late into work.
Road bike34:06 12.62 km (2:42 / km) +50m2:39 / km ahr:117 max:131
HFW. Think the students must be finished as oddly quite cycling across town. From then on it was just a really annoying headwind.
Trail run1:26:57 12.9 km (6:44 / km) +376m5:53 / km ahr:129 max:177 shoes: Salomon Fellraiser 2018 (blk)
MDC run arounf the pontneddfechan waterfalls. Misty, dull and damp made for not as an enjoyable run as last years sunshine, but always enjoy the trails here. Surprised at how (relatively) good my legs were feeling, though energy levels were low (need to eat more in the afternoon on Tuesdays I think!). Big crowd out and we got well split up (including loosing Penny almost straight away - oops!). Quick jump in the river at the end to wash off - actually much warmer than i was expecting.
Road bike30:00 13.12 km (2:17 / km) +55m2:14 / km ahr:128 max:142
IW. On the road bike to allow for a longer ride home. Slow to get moving but so much smoother than the SS once up to speed.
Road bike2:41:18 65.25 km (2:28 / km) +486m2:23 / km ahr:122 max:154
HFW via Newport, Crosskeys and Nelson. Following wind on the levels made it an easy start, (despite this I was still nearly 11 minutes down on the fastest Strava split for the 1km there!). Some numpty engineer had made a mess of the round-about in Newport and there was a 'no bikes' sign on it, so had to take the very inconvenient pedestrian route all the way around the outside. Then I think I fond the steepest hill in Newport!
The section up to Crosskeys really dragged and I was starting to think that I was being a bit overambitious (and getting hungry). However, once on the railway line cycle path the wind died down and I was able to trundle along. Nice to have such a long stretch without cars. Getting tired (and even more hungry) by the time I got home.