Running32:55  7.04 km (4:40 / km) +67m4:28 / km ahr:152 max:176
Running32:34 6.4 km (5:05 / km) +4m5:04 / km ahr:124 max:160
Running14:34 5.0 km (2:55 / km) +5m2:54 / km ahr:175 max:186
Nos Galan 5km - 3rd.
Gave it a go but didn't have the legs. Really slow start, which was nice for the legs but a bit stressful. I stretched out out going into the second lap and then Matt Clowes took it on from about half way. The pace slowly ratcheted to the point where my legs just didn't want to go any faster and I was slowly dropped. Managed a bit of a sprint finish but I was out of it by that point. I had a good view of Ieuan kicking for the win though. Just missing a bit of sharpness as I didn't feel able to really get everything out of myself - legs aren't used to the paces needed but general fitness is good.
Running34:35 7.01 km (4:56 / km) +26m4:51 / km ahr:123 max:138
Biggest ever volume in month of training, but the ratio of 6 races to 3 sessions is probably the wrong way around. My fitness is getting back to where I want it to be which is nice - just missing some of the top end that I had last year but there is time for that. Hopefully I can get a run of consistency going over the next few months - I was in great shape at this time last year but faltered a bit at the end of January.. Hopefully I can learn that lesson and know when to push on and when to back off..
Running27:48 5.16 km (5:23 / km) +15m5:19 / km ahr:87 max:160
Running race 23:59 8.09 km (2:58 / km) +28m2:55 / km ahr:176 max:186
Glynneath 5 mile - 2nd
Jonny Hopkins pushed the pace at the beginning and we matched each other on the way out, setting a fast pace. After the turn we each put in a couple of surges to test the waters. I put in a big dig with about 2.5km to go and got a gap. I tried to make it stick but couldn't break the elastic. With about 800 to go, the 10m gap I'd made started to shrink and he came past with 400m to go. I didn't have a sprint to counter and came in 5s behind.
Reasonably satisfied with that, didn't have the top gear I had last year but the pace on the first half was also much higher.
Running29:13 5.76 km (5:04 / km) +28m4:57 / km ahr:118 max:131
Running55:52 10.95 km (5:06 / km) +211m4:39 / km ahr:123 max:152
Spinning the legs out. I didn't need this long but quite enjoyed Clyne in the dark and rain and the obsessive compulsive in me wanted the 100 miles. Easing back on the mileage until Sunday.