Cycling1:40:36 47.81 km (28.5 kph) +357m ahr:131 max:151
V satisfying ride in the warm evening sun Found a better route from codicote, going through to Welwyn then doubling back. Misses out a steep downhill that’s too narrow and twisty to be really safe and a ford.
Off-road running1:15:04 13.72 km (5:28 / km) +131m5:13 / km ahr:132 max:148
This run followed the pattern of the week, heavy legs and low heart rate. Has been quite nice just enjoying the warmth and not worrying about pushing the pace.
Off-road running1:06:55 12.95 km (5:10 / km) +142m4:54 / km ahr:138 max:149 shoes: inov8 roclite 290
Probably harpenden’s best 1 hour loop Common, path to cheapside farm, through heartwood to the cinder path, then up pipers to pick up the path to piggotshill.