Trail run50:02 7.64 km (6:33 / km) +318m5:25 / km shoes: Adidas Kanadia TR4
Went out because I knew that I'd feel better if I did, not because I wanted to. headed over to Gwaelod with no plan, got into the woods to find new signs and posts for 'Garth Circular Walk', so set about following these to see what the story was. Id didn't circle the Garth but did do a circle of the south slopes and went up to the ridge. Routes not finished yet with the end down through Gwaelod Woods not yet signed.
Terrain run1:27:29 11.43 km (7:39 / km) +466m6:21 / km shoes: Salomon Fellraiser 2016
Social run/trot in the sun and wind to support GD44 and the other Dragon's Back runners. Really warm but a strong wind so it didn't feel too hot, quite glad just to be pottering around though. GD44 going well and was second past (behind the race leader - who had started much later and was flying). The ice-cream van at the check-point was having an unexpectedly good day!
IW. Sunny and warm. A fly the size of a seagull flew straight into my eye.
Road bike10:18 3.49 km (2:57 / km) +6m2:55 / km
Over to the Pontcanna for the orienteering. Traffic mental bad - worse than if it was wet.
Trail run warm up/down 8:03  1.65 km (4:53 / km) +10m4:44 / km shoes: Asics Trabuco 12 WR
Trot around Llandaf Fields to warm up. Not sure a black t-shirt was the right option for this heat.
Orienteering race 30:24 7.07 km (4:18 / km) +14m4:15 / km shoes: Asics Trabuco 12 WR
Cardiff Park Series, Race 2. Pontcanna and Llandaf Fields.
Tried quite hard but body just wouldn't move any quicker, but wouldn't be surprised if I've set a 5km PB in here... Spent a while looking for a flag in bushes on a fence (#9 I think?) and a few other wobbles as the map was rather overly simplified in places, also avoiding the other various activities going on. Good fun though and the higher than usual intensity did me good (even if it and the hot weather nearly had the better of me).
IW. Thick mist about, not raining but got plenty damp. Oddly saw a record number of cyclists for the morning ride (63).
Road bike31:52 12.57 km (2:32 / km) +46m2:29 / km
HFW. Still not moving very well but a bit more life than yesterday in the legs. 73 cyclists in the sun this evening.
Trail run1:07:30 11.36 km (5:56 / km) +391m5:04 / km shoes: Salomon Fellraiser 2016
MDC run from Cefncoed. Huge numbers out tonight, 22 of us, ended up splitting into three groups! Together to the first hill (Morlais castle and crypt) and then split on the run along the gorge. Body woke up a bit once moving and was pleased the way in responded to the long gradual climb up the golf course hill. Going to keep this run in the calendar for next year.