Trail run intervals 39:18 6.39 km (6:09 / km) +309m4:57 / km shoes: Salomon Fellraiser 2017 (blue)
Sort of fartlek session up the Garth. Did a warm up loop and then went up the Shredder, feeling okay but not awesome so pleased with the time. Also did a full descent effort (end of the Garth to the river) - heart rate was near max even though steep downhill. Good wee session.
walk1:30:00 14.84 km (6:04 / km) +695m4:55 / km shoes: Salomon Fellraiser 2017 (blue)
Afternoon in the hills in the glorious sunshine. Lovely to be out and up high with the endless blue skies. Nicky not wanting ti run much so mostly walking (Out about 4 hours). Wish there weer more days like this in this country.
Road bike28:01  12.96 km (2:10 / km) +27m2:08 / km
IW. Sunshine has brought the fair-weather cyclists out, 56 this morning (double the number from Tuesday). Also brought out my speedy legs, didn't notice it but there must have been a tail wind.
Road bike (3552) 35:52 13.04 km (2:45 / km) +61m2:41 / km
HFW. Lots of traffic in town and lots of people in the way on the TT, plus it was too nice to put any effort in so took it very easy (second highest total of cyclists ever this evening: 98).
Trail run1:25:58 11.47 km (7:30 / km) +319m6:35 / km shoes: Adidas Kanadia TR4
Nice and easy evening doddle in the sunshine with Rcro. Loop from Caerphilly Mtn towards Rudry, taking in a few new paths (and a couple of angle dogs - why don't owners put muzzles on aggressive dogs?). Saw two other groups of trail runners!
Trail run1:17:50 11.56 km (6:44 / km) +477m5:35 / km shoes: Salomon Fellraiser 2017 (blue)
MDC run around the Steam Bunny route, only we skipped the last in to ensure making food on time. Ran the hills okay, but it was wet and slippery and I also felt a little light headed, not as bad as last week but enough so I didn't want to push on too much either.