Cycling (Emsworth lap) 1:21:20 [4] 18.7 mi (4:21 / mi) +70m4:18 / mi
West Stoke, Funtington, Westbourne, Emsworth, and A259 home. Wanted to see how fast PRE Tempo was. Less than 14 mph. Certainly couldn't keep that up. But 11 mph needful for five of those! Gulp. Light drizzle didn't help.
Interesting looking at the leg times and the declining performance with age at today's road relays (2.1 miles). Average of five quickest legs on senior men was 9.45, on V40 was 10.30, on V50 was 11.30, but by V60 was 13 mins. I'm guessing the quickest V50s weren't much past their 50th birthday.
9 AM
Trail race race (Chichester parkrun) 23:07 [5] 5.0 km (4:37 / km) +50m4:24 / km
Legs felt heavy when I woke up, but I hoped any biomechanical improvement might compensate for yesterday. Sadly no. Struggled with all the hills and had no kick whatsoever when it levelled off. Being philosophical.
Trail run (SDWR 6 recce run) 1:39:00 [3] 9.0 mi (11:00 / mi) +400m9:40 / mi
First run over 5k since London last year. Lu's leg 6 from Ditchling Beacon to Saddlescombe, having reversed it to begin with. Aim was to go slow enough to save legs for parkrun. Bit cranky after but pleased enough with the way it went. Enjoyed the uphills as I got a cv workout without bothering legs unduly.
Orienteering (Inholmes survey) 5:30:00 [1] 10.0 km (33:00 / km)
New activity. Checking 8 year old map for updates. Seem to recall that last time we were here most of the area was oob due to brambles. Well, they've all gone! Good selection of depressions and earthwalls too.