Bike2:07:42 [3] 31.13 mi (4:06 / mi) +745m3:49 / mi ahr:149 max:178
14/100The Tumble
399 gain over 5.1km at 7/10 rating.
Took it easy into a headwind from Brecon to Govilon then went up the hill. Pretty rough surface for the first half and with already tired legs was hard going.
A good few days training.
Bike4:02:48 [3] 61.5 mi (3:57 / mi) +1814m3:37 / mi ahr:152 max:173
13/100 Rhigos.
268m over 6.2km at 6/10 rating.
This was a bit more than I expected. I did have potentially 3 hills to knock off but got near the 2nd and cut my route short as I'd done a lot of climb already.
From Brecon past Storey Arms, Hirwaun. Rhigos, Treorchy, halfway up The Bwlch, traced my route back for a little and then finished just north of Merthayr at the tea party. Legs were shot to bits.
Orienteering36:06 [0] 2.5 km (14:26 / km) +55m13:01 / km
A hobble on crutches around the sprint course.
5 PM
Bike1:05:05 [3] 20.37 mi (3:12 / mi) +231m3:05 / mi ahr:153 max:167
12/100 Constitution Hill in Swansea.
59m gain over 293m giving a rating of 4/10
The reason for the 4 was that it was cobbled which made for a very good workout. I then carried on up the valley past Neath.