Run - Trail 1:25:40** 15.22 km (5:38 / km) +425m4:56 / km ahr:142 max:169 spiked:14/15c shoes: VJ Supra 14
CompassSport Cup, Malvern Hills, Light Green, 3.0km, 70m, 15 controls.
As I wasn't a member of a competing club the longest course on offer was Light Green. Entered it to get a map so I could explore a bit more. Ran to #6 and then took a detour to the surrounding hills before picking up the course on the way back (split from 6-7 was over an hour).
Stiff and slow starting out, but was happy to be running rather than racing as there were brambles everywhere in the woods. Once off the map the running was lovely on the hill tops, with short grass, hill forts and extensive views. Really enjoyed this section and was moving along nicely enough - trail shoes would have been much nicer though.
Run - Trail 2:09:23 20.26 km (6:23 / km) +661m5:29 / km ahr:139 max:199 shoes: La Sportiva Crosslite (3)
Explore to the south-west of HQ. Lots of new paths and some fun exploring the bits of woods along the way. Expecting it to be cold but I was well wrong (when out of the wind at least). Wasn't putting a lot of effort in but was moving along nicely enough - surprised how tired I was at the end.
Bike - Road32:49 12.99 km (2:32 / km) +40m2:29 / km ahr:126 max:149
IW. Wind up to its old tricks.
5 PM
Bike - Road30:40 12.94 km (2:22 / km) +65m2:19 / km ahr:130 max:149
HFW. A bit harder than planned. Threatening to rain but never quite made it.
6 PM
Run - Trail 1:01:19 9.84 km (6:14 / km) +303m5:24 / km ahr:134 max:166 shoes: La Sportiva Crosslite (3)
Loop around Caerphilly woods with Chris, Mark and Dave. Had to stay away from roads as Chris had forgotten Pepper's lead. Stiff with bike legs to start but moving okay (but finding it hard work) later on. Turned out to be quite a nice evening (if a bit muddy).
Bike - Road31:29 12.98 km (2:25 / km) +41m2:23 / km ahr:130 max:143
IW. Seemed to be fighting a headwind all the way in but the trees were frustratingly static, so maybe it was all in my head. Got completely owned by a guy on a bike with gears!
6 PM
Bike - Road32:27 12.84 km (2:32 / km) +67m2:28 / km ahr:111 max:146
HFW via a massage. Either my legs felt awesome or that nonexistent wind from this morning was behind me. Took it easy but was still moving nicely.
Bike - Road30:44 13.02 km (2:22 / km) +40m2:19 / km ahr:131 max:144
IW. Lovely morning.
5 PM
Bike - Road28:42 12.81 km (2:14 / km) +45m2:12 / km ahr:142 max:168
HFW. Too late to make the MDC run so pushed on as hard as I could. No motivation to do any core exercises. Something needs to happen to get me interested in this again.
Bike - Road30:59 12.95 km (2:24 / km) +41m2:21 / km ahr:135 max:152
IW. Got in before the rain, even after having to return form my forgotten helmet (again).
6 PM
Bike - Road29:58 12.57 km (2:23 / km) +79m2:19 / km ahr:142 max:163
HFW. Burning up the track this evening, so enjoyable cycling when you feel good. Home after the rain, though roads still damp - new mudguard doing the job. In shorts, but still baking.