Cycling 4:37:00  80.3 mi (3:27 / mi) +1090m 3:19 / mi
ahr:140 max:154 shoes: TCR
VCGH Mod Ride - Haslemere-Steyning-Shoreham Airport-sea front to Sea Lane (and a sea swim)-Littlehampton-Rewell Hill-Bignor-Selham-Haslemere
Pacy ride to put it mildly, averaging over 20 for first 17 miles (only done that on a TT bike before), nearly 19 to the coast, then 5 miles of dodging people on the promenade and those walking with sticks across main roads(!). Went solo after 57 miles at foot of Rewell.
Stopped to empty bibshorts of shingle and sand, must take baby wipes next time! 2 levels up from normal.