Routes: GD44: Caerphilly Starfish
20miles
1000m approx
7 hills
- Heol y Fforest: Lewis Arms
- Black Brook Road: to A469
- Watford Road (A469 Caerphilly Side): to Black Brook Road
- Mountain Road (B4263): Railway Crossing
- Thornhill Road (A469 Caerphilly Side) (Cemetery Roundabout)
- Wenallt Road: Coed y Wenallt
- Rhiwbina Hill: Pantmawr Road
Brutal!
1000m approx
7 hills
- Heol y Fforest: Lewis Arms
- Black Brook Road: to A469
- Watford Road (A469 Caerphilly Side): to Black Brook Road
- Mountain Road (B4263): Railway Crossing
- Thornhill Road (A469 Caerphilly Side) (Cemetery Roundabout)
- Wenallt Road: Coed y Wenallt
- Rhiwbina Hill: Pantmawr Road
Brutal!
32.25km
+1024m
Sessions
table | details
| date | time | pace | ahr | max |
|---|---|---|---|---|
| 2016-06-09 | 1:26:11 | 2:40 | 134 | 160 |
| 2016-06-27 | 1:26:56 | 2:41 | 128 | 155 |
| 2015-05-07 | 1:27:55 | 2:39 | 136 | 156 |
| 2015-05-17 | 1:28:27 | 2:45 | 132 | 156 |
| 2015-05-24 | 1:28:44 | 2:45 | 132 | 156 |
| 2016-05-24 | 1:29:28 | 2:45 | 152 | |
| 2014-05-04 | 1:35:42 | 2:46 | 138 |