In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Run||3|| 2:21:40|| 13.79||(10:16)|| 22.2||(6:23)|| 308|
| ||Road race||1|| 40:35|| 5.44||(7:28)|| 8.75||(4:38)|| 137|
| ||Hill/Terrain reps||1|| 7:00|| 4.35||(1:37)|| 7.0||(1:00)|
| ||Total||4|| 3:09:15|| 23.58||(8:02)|| 37.95||(4:59)|| 445|
Hill/Terrain reps 7:00  7.0 km (1:00 / km)
Penmaen on the Gower with the Swansea youngsters + me, Alice and Maggie
Nice night, but some short sharp showers so opted for the shelter of the wooded valley, finishing up the steps.
10 X 80s ish
Then down to the beach for a short parlauf on the flat - 8 X 120m ish
People not charging up the hill at the end, so I reckon a pretty good session.
Run 58:21  8.1 km (7:12 / km) +308m 6:03 / km
Twmbarlwm and back via the Bwlch. Gentle.
Road race race 40:35  8.75 km (4:38 / km) +137m 4:18 / km
First Leisure Centre League of the season. Choice between this and MDC run at Margam. Whilst I am in no great shape for a race, with my dodgy ankle at moment I thought this would be the safer option.
Personal worst in terms of time on this course - lanes to the south of Chepstow. But ankle felt fine, and I have got get the running going somehow so probably right decision - tho' I am sure Margam would have been grand as well.
Run 24:00  3.0 km (8:00 / km)
Warm up /down to/from Leisure centre
Run 59:19  11.1 km (5:21 / km)
Determined to try to get out for a longer run - so team monday with Keith and Adam. Ashton court hunting for mr Loft Insulation - rumoured to be remapping AC. Ankle just about OK but lack of running since early April really showing. Still - only one way to rectify that - so glad I got out.
First aid on Dartmoor. Lovely day - tempted by idea of a brief run - ankle feeling a lot better - but caution won out.
Doing first aid course on Dartmoor
all weeks |