Road bike31:11 12.99 km (2:24 / km) +38m2:22 / km ahr:125 max:144
IW. Sunny with a bit of a nip in the air. Well tired in the legs so moving slowly but got lucky with all the lights.
Road bike31:21 12.26 km (2:33 / km) +66m2:29 / km ahr:124 max:144
HFW. People and flies galore in the surprisingly warm sunshine. Consumed enough protein to exceed my recommended daily allowance.
Trail run1:09:28 11.88 km (5:51 / km) +534m4:46 / km ahr:136 max:159 shoes: La Sportiva Crosslite (3)
MDC run around the 'alternative waterfalls' from somewhere at the very back of the Rhondda. Most excellent evening for running and really enjoyed this, despite my legs being well murdered from yesterday and the weekend. Small crowd this evening and Ake, Rcro and I headed out on out own after the first climb. Bargain food and drinks (with excellent chips) after.