In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Mountain Bike||1|| 3:15:30|| 30.66||(6:23)|| 49.34||(3:58)|| 480|
| ||Run||2|| 2:24:34|| 13.81||(10:28)|| 22.23||(6:30)|| 619|
| ||Orienteering||2|| 2:04:40|| 8.76||(14:14)|| 14.1||(8:50)|| 340|
| ||Hill/Terrain reps||1|| 50:00|| 3.73||(13:25)|| 6.0||(8:20)|| 250|
| ||Total||6|| 8:34:44|| 56.96||(9:02)|| 91.67||(5:37)|| 1689|
Mountain Bike 3:15:30  49.34 km (3:58 / km) +480m 3:47 / km
Bike ride with Alice out to Treharris via Sirhowey valley, Ystrad Mynach, Parc Penallta and Nelson. Cafe stop in Nelson on way back. Further and longer than we originally planned - was supposed to be a bit of a rest day activity - but nice to do something different for a change.
Hill/Terrain reps 50:00  6.0 km (8:20 / km) +250m 6:54 / km
Hill reps on Mumbles hill - 7 this week. Forgot my watch this week so figures a guestimate.
Orienteering 1:04:40  9.1 km (7:06 / km) +140m 6:36 / km
MLS race at Longmoor. Hesitated about going to this - had been there only about 8 weeks ago - but prospect of a sunny day won me over. And glad I went. Quite a different planning style to the last time. 32 controls with much control picking . Foolishly had forgotten my gaiters and was wearing 3/4 length trousers so a somewhat scratchy experience.
Run 1:05:51  9.67 km (6:49 / km) +350m 5:46 / km
MDC run from Cwmcarn. Up the MTB track - facing the one or two oncoming bikes - as far as the Bwlch, Then Twmbarlwm , along the ridge and down the nice diagonal. Actually as nice as the pine needle covered path used to be - since all the larch felling, but at least they have cleaned the debris from that off teh path , so I guess in the day light there may be some good views going down
Run 1:18:43  12.56 km (6:16 / km) +269m 5:40 / km
Ashton court with Keith, Ben and Megan. Woods loking very nice where there was still snow. Drier under foot than I was expecting.
Orienteering 1:00:00  5.0 km (12:00 / km) +200m 10:00 / km
Woke up to hear that the Midland Champs had been cancelled due to the snow.. Must have been heartbreaking for the organisers - and the controller ! - after so much hardwork.
Rapidly planned a bit more training instead for the youngsters and hung some tapes with Stodges help . All very pretty in the snow. So really enjoyed my jog round.
Had to get the shovel out to be able to get the car into the car port when we got home.
all weeks |