Walk37:41 8.37 km (4:30 / km) +108m4:14 / km ahr:67 max:129
Walk around St Fagan's with Richard, taking advantage of a nice afternoon and not wanting to run on my hip yet (which was still struggling going uphill).
Bike - Road5:03:36 126.37 km (2:24 / km) +1288m2:17 / km ahr:130 max:166
Decent cycle out to Chepstow. First half very easy, flat and speedy (apart from a puncture in St Mellons) but things got much more interesting on the way back. Cycling the route from memory, which went well as far as Pontypool, but then things went wrong, started to feel tired, got cut up by a van, chased by an evil little dog (snapping at my ankles, owner shouting at me to stop, but I declined to give the dog the option of actually biting me), took a wrong turn and then the wrong cycle route, which added an unwelcome and steep additional hill. Not too bad from there back though. Grand day out, but neck very sore now.
Hip still improving quite quickly, which is very positive, and although sore, it isn't aching like it can after a run. Still hurts in the stepping up a step motion though. Planned on an easy walk but WOC got in the way.