Bike - Road4:02:05 79.54 km (3:03 / km) +862m2:53 / km ahr:61 max:63
Around the Vale on the gravel bike, exploring more lanes and bridleways. Find some nice of the latter but one horrible one, which was either middy or rocky. Lovely day and enjoyed discovering the new bits.
Bike - Mountain 2:22:02 29.23 km (4:52 / km) +609m4:24 / km ahr:130 max:165
On the mountain bike out to Draethen via loop on Rudry Mtn with Mark and Nick. Slow to get going but not too bad towards the end. Some nice single track which I'm starting to get into the flow with on the Spark. Looking forward to seeing how it goes when I put some narrower tyres on.
Run - Trail 58:29 10.08 km (5:48 / km) +210m5:15 / km ahr:141 max:169
Run around Wern Ddu from Caerphilly Mountain, another great day and trails drying out nicely. Still nothing in the legs on the ups so kept it steady and the climbs easy. Trying to break a pair of shoes that are a little big for me so not comfortable around the forefoot and rubbing a bit on a heel after 45 mins.
Run - Trail 1:07:41 11.05 km (6:08 / km) +312m5:22 / km ahr:140 max:166 shoes: Salomon Fellraiser 2019 (aqua)
Early evening run as lunchtime meeting. Lovely day again and shorts and T were plenty. Still had very heavy legs from Sunday so the steeper bits of the hills were testing. Right hip also still a little more sore than usual but it's not really causing me to limp. More massage I think. Shoes now nearly dead as the left has a bit hole in the fabric above the toes.
Strength exercises28:00 0.48 km (58:49 / km) ahr:82 max:134
Online core session with work. Was grand.
5 PM
Run - Trail 1:16:44 13.02 km (5:54 / km) +305m5:16 / km ahr:141 max:164 shoes: Salomon Fellraiser 2019 (aqua)
MDC with Martyn from Coed Whips (as we're allowed to travel locally now). Stiff starting but okay one moving, although had to work harder than I was planning to keep up on the flat bit along the river. Climb up through Draethen woods was hard as legs were still spend from Sunday. Getting kind of very dark by the time we got back. Was a glorious evening, and sunset, prior to getting dark.
Run - Trail 35:01 5.24 km (6:41 / km) +138m5:55 / km ahr:140 max:172 shoes: Salomon Fellraiser 2019 (aqua)
Easy short loop of Coed y Bebw as feeling a little run down after yesterday. Dry and mild enough. Unfortunately missed pilates as had some work to finish.
