Run - Trail 9:42 1.61 km (6:01 / km) +62m5:03 / km ahr:139 max:163 shoes: La Sportiva Crosslite (4)
Short warm up, not feeling too bad but not bouncy either.
11 AM
Run - Fell race2:02:58 19.75 km (6:13 / km) +1064m4:54 / km ahr:162 max:178 shoes: La Sportiva Crosslite (4)
Four Fans, Fell Race, Storey Arms.
3rd time doing this and getting 3 minutes slower each time... Problem today was a lack of racing and the quads, which was frustrating as I've actually done some work on them over the past week. Considered turning back quite a few times in the first half as the left quad was so sore and was making climbing difficult.
Glad I stuck at it as they improved a bit in the second half - though they didn't like either the climb or decent from Fan Fawr - 1:30 slower on this latter bit alone on my fastest time - in fact lost time on all the climbs. Despite rain and wind the conditions were actually the best that I've done this in!
Back to Sport with mark and Oli as well this time. Wasn't feeling great but surprised myself by completing a route that I thought that I had no chance of doing!
Bike - Road29:43 13.01 km (2:17 / km) +31m2:15 / km ahr:134 max:154
IW. Wanted to get under 30 for a whole week for the first time. Made it, despite the best efforts of traffic lights. Busy, but not as busy as yesterday.
5 PM
Bike - Road31:08 12.85 km (2:25 / km) +49m2:23 / km ahr:136 max:163
HFW. Tried as hard as I could to keep all cycles under 31 minutes this week, but got screwed in traffic and was over 2 minutes down by the time I hit the TT. Also headwind.
Bike - Road28:59 12.95 km (2:14 / km) +32m2:13 / km ahr:129 max:155
IW. Colder than i was expecting again so glad of the gloves this time. Expecting the school pick up in traffic to be notable but it wasn't. Legs feeling surprisingly good.
5 PM
Bike - Road30:07 12.82 km (2:21 / km) +50m2:18 / km ahr:132 max:165
HFW. Well stuck in town and multiple times behind slow people, but moving well between. Surprised to be as quick as I was.
6 PM
Run - Trail 1:14:52 11.98 km (6:15 / km) +374m5:24 / km ahr:142 max:171 shoes: Asics trail (orange)
MDc run from Rob's place. Such a nice evening and great food that I'd almost forgotten about the run! Nice loop taking in Cefn Onn and Rudry. tried hard up from Cefn Onn but didn't feel great and took most of the rest of the run to recover! Big crowds out.
Bike - Road28:40 13.0 km (2:12 / km) +34m2:11 / km ahr:138 max:156
IW. What a jolly nice morning. Expecting it to be busy with schools back, but I think they may start tomorrow instead.
5 PM
Bike - Road30:46 12.77 km (2:25 / km) +49m2:22 / km ahr:131 max:165
HFW. Managed to punch the sharp corner of a wall when i was getting change and my arm got stuck in a sleeve. Immediate reaction was to kick the whole buildings down... Stupid the way the mind works when it's mad!
Just managed to to surpass this mornings total of cyclists - not sure I have ever seen fewer in the evening?