Bike - Road32:59 13.04 km (2:32 / km) +30m2:30 / km
IW. Sunny and warm. A fly the size of a seagull flew straight into my eye.
5 PM
Bike - Road10:18 3.49 km (2:57 / km) +6m2:55 / km
Over to the Pontcanna for the orienteering. Traffic mental bad - worse than if it was wet.
Run - Trail warm up/down 8:03 [2] 1.65 km (4:53 / km) +10m4:44 / km shoes: Asics Trabuco 12 WR
Trot around Llandaf Fields to warm up. Not sure a black t-shirt was the right option for this heat.
6 PM
Run - Orienteering race 30:24 7.07 km (4:18 / km) +14m4:15 / km shoes: Asics Trabuco 12 WR
Cardiff Park Series, Race 2. Pontcanna and Llandaf Fields.
Tried quite hard but body just wouldn't move any quicker, but wouldn't be surprised if I've set a 5km PB in here... Spent a while looking for a flag in bushes on a fence (#9 I think?) and a few other wobbles as the map was rather overly simplified in places, also avoiding the other various activities going on. Good fun though and the higher than usual intensity did me good (even if it and the hot weather nearly had the better of me).