Cilcain 'over the top' MTB

Deliberate attempt to up the mileage this week, as conditions have been a little cooler and more suited to harder training. Good longish trail/road runs on Tuesday and Wednesday, and a decent mountain bike outing yesterday from Cilcain 'over the top' of the ridge to Llangynhafal and back via Moel Arthur. The steep but grassy descent from the ridge is always a joy - very exhilerating - and this was no exception.

Capenhurst 10k, Cyffylliog MTB

On a hot and humid day (26c) yesterday, I failed by an infuriating 3 seconds to dip under 40 minutes in the Capenhurst 10k outside Chester. That said, my time of 40:03 was enough for 10th place in a field of over 100, so there was some compensation. The heat was undoubtedly a factor, conditions were far from ideal - there was a slight breeze at times, but it was very sticky and humid. I'm not sure whether Thursday's 42km mountain bike ride from Cyffylliog up to and round Llyn Brenig was particularly sensible preparation either. Those are my excuses anyway...

Llanwrthwl

Spent the weekend staying with friends in Llanwrthwl, Powys. Apart from enjoyable Hay festival, myself and Steve walked from Cnwch to Llanwrthwl via ancient sessile oak woodland and the open moor of Carn Gafallt. The weather was perfect - not a breath of wind, deep blue skies - and the land is devoid of people. A superbly diverse habitat with lots of pied flycatcher, redstart, wood warbler, whinchat and even a goshawk. There is apparently a breeding pair of hen harrier around here, but we couldn't find them. A few runs this week, mainly on local trails, as preperation for this weekend's Capenhurst 10k, which looks like being a hot one. Some bike rides too: one around the excellent red circuit at Llandegla, which has some new fun bits added, and a few around the Gwysaney tracks.

Cader Idris fell race

Spent the week recovering after the Cader Idris race on Saturday. It was tougher than usual this year - all the way to the summit after last year's truncated affair. And the lakeside path was an appalling quagmire - several runners went in waist-deep as they tried to negotiate the meadow, which was comprehensively flooded. Odd the think there's a hosepipe ban in southern England. The rest went well, though - clammy mist made the going cool. I was up in 1:15, down in less than 50 mins - but seriously delayed by the Gwernan path. I'd persuaded my pal Dave to do the race a week before he runs the Blackpool marathon - not the best form of 'tapering'. I've been recovering this week, with an 8 mile run around Hawarden on Tuesday, and a very pleasant evening run with the Sychdyn crew around Gwysaney last night in glorious (but cool) sunshine.