Running warm up/down 18:23 2.23 mi (8:15 / mi) +64m7:34 / mi ahr:135 max:185 shoes: Adios RC2
Running warm up/down 28:28 3.35 mi (8:30 / mi) +91m7:50 / mi ahr:140 max:155 shoes: Adios RC2
Through the Sherbrooke clag. Drenched.
Running (Fartlek #4) 30:03 4.11 mi (7:19 / mi) +196m6:22 / mi ahr:158 max:176 shoes: Adios RC2
2minutes on, 1minute off x10. Felt better for the first half, but the second half, whilst still good, was hard because I had too much breakfast and i was quite wet from the clag. Not very fast, but fast enough in relation to the terrain.
Running31:26  4.07 mi (7:43 / mi) +73m7:19 / mi
An inspired by Holly, easy run home after driving to Badgerslade. Stomach was bad from yesterday’s curry (understandable) and I rolled my ankle once (not bad at all, just worse than usual), but besides that, everything else felt good and it was like a big mellow descent all the way home. An enjoyable rain dance.
Running1:15:00  10.0 mi (7:30 / mi) +200m7:04 / mi
Was in a quite bad mood, so it was just one of those aggressive, watch-less runs to let out energy. 1000 squirrels, 11000 deers, a whole lot of birds, 1 muntjac, 2 doves and a lot less human contamination, calmed me down. The best type of run. Up to the tower via Jacob's and Haywood warren and back down killer hill towards Caddyshack.
Running49:27  6.86 mi (7:13 / mi) +164m6:43 / mi
Nice easy evening one before a nice curry by Mum. Had to run on roads home because I was late which was grim, but it was a nice evening which made it bearable. No injuries. Feeling healthy. Just need to work on sleeping longer and getting to bed earlier. And I don't know if its just because I'm fitter now or the KOM generally wasn't hard in the first place, because I definitely wasn't pushing more than about 75%, but got the crown up Old Acre valley anyway.
Running3:17:54 23.14 mi (8:33 / mi) +611m7:54 / mi ahr:154 max:198
Was going to do a marathon by doing the Milford 21 route, but underestimated the heat and elevation so headed home after the trig point. Still a good route though. Hit quite hard at the end, but after a cold shower, sleep and orange juice I was fine.
Note: Two things: One is that I now have a terrible tan line from my heart rate monitor; two is that I didn’t realise how burnt my back is, which is probably why the heat hit me so bad today. Lessons learnt: If I’m running topless, use sun cream.
Mountain bike 1:22:27  12.41 mi (9.0 mph) +423m
Running tempo (Chase road, closed! ) 38:05 4.04 mi (9:26 / mi) +374m7:19 / mi ahr:165 max:175 shoes: X-tallon 225
AS fell route. Legs were, surprisingly, very tired from Yesterday’s ride. Power hiked most of the hills, but still managed to just keep at the 165bpm tempo pace, so still a good run. Bracken was not too bad either.
Running warm up/down 14:30 1.76 mi (8:14 / mi) +51m7:34 / mi ahr:142 max:162
When the warm up is faster than the session! Aha.
Running warm up/down (Walk. ) 31:28 2.66 mi (11:50 / mi) +43m11:16 / mi ahr:126 max:155
Strength and conditioning 50:00 
Had family around the garden, so couldn’t get a second run or bike in. Haven’t done any strength work in ages, but felt good.