Off road, wore Salming? trail shoes

 Gower sprint was originally on Sunday so had entered it along with olympic on the Saturday but they moved it so the Saturday alongside the olypmic. I decided to do it on my own - and gave it a good go 'race effort'

50% beach run so wore green Merrel trainers

Fantastic pace! The Nike's are virtually cheating

 Ran it all, apart from walking most aid stations for water/coke. FElt fine for first 10-15 miles, but really struggled for the next 5 or so. Charlote gave me some painkillers, and along with drinking coke from mile 13 I felt better nd better, smashing the last 3 miles for a sub 4 run!

More of a trail run than rd, but bone dry so hard underfoot. Undulcating course, happy with time

Sandy, hilly, very wet

About half of the run was on sandy beach

Slowest marathon ever! - was it just the heat (it was hot), or did I overcook the bike?

Consistent pace!

Not bad, was getting quicker all the way round

Crap swim, great bike, good run

Rubbish run, felt so hard, can't even fully blame my sore foot. My ankles were very sore for the start and then I just had no oomph, walked quite a bit at the end

Feet were cold when I started running, but pace was good and just got better abd better - great run after super fast bike ride

Another tough run, in the rain. Both big toes were numb from the cold wet bike ride for the first 2 miles, then slowly the right foot thawed out and felt OK, but my fractured left foot continued to feel odd the whole run. Very glad to run at sub 7 min pace, it was really windy in places, and there was a short section of cobblestones that were very uncomfortable to run on. was totally knackered at the end.

The following day my toe is not too bad, but my right knee is very sore when cycling or walking up stairs.

A very tough run, think I overdid the bike so simply had nothing left. I knew I was slower than normal as my pace was over 7 mins, sometimes 7:30... A lot of the run was on unpaved gravel track which was a bit uncomfortable too. Very glad to finish this one.

Tough run after fast bike. First time wearing the A6's barefoot, and only previously run 2 5kms in them - they ruined my feet! Right foot heel was covered in blood after a blister built up and burst during the run (I could feel it but didnt realise it was that bad), top of bony bits behind left foot big toe have had the skin rubbed off and are very sensitive; and both little toes have blisters on the outside, clearly the shoes are toe narrow in the toe box. Not sure if I'll go sockless at Bristol in 2 weeks.

Otherwise it was a good run, started fast and maintained a decent pace. Second lap was only 2 seconds slower than first lap.

Not too bad of a run really after a very fast bike. Felt OK for most of it but one foot/ankle (I think left?) started hurting near the end. I did manage a fast sprint finish to get past another runner.

Elevation appears to be 200m too high baseline, as the run was along the sea front!

Hard! But I was surprised at my initial pace and after 3 or 4 miles couldnt belive I was hanging around 7:30 / mile. I didnt last and I started to struggle after 7 or 8 miles, but still a good time - only done Llanelli half and Cardiff half faster - 3rd fastest half to date! My feet hurt for the first 3 miles perhaps but then that went away. Knees were sore off the bike but that went away too.

A good run after a hard bike. Very happy with the pace (though dont trust them or the distance as the run went inside 3 times for several 100m). Didnt feel anything like as hard as Bedford 3 weeks ago, but it still wasn't easy.

Ball of left foot started to hurt about half way through, same pain as I used to get quite frequently. No socks, and my right little toe is a bit tender after the run.

Into a strong wind for the first half mile, then not much wind until the last half mile where it blew me along. Fastest 'event' 5k so far, pretty chuffed with that. Only one person overtook me, and I overtook 1 other, so didnt lose any places on the run. No problems. Didnt feel sick at all during the run, unlike the previous 2 10ks I've run, so thats good.

Hard packed (bone dry) mud / stoney trails. Uphill for the first mile which was hard. Managed to maintain the pace but still not sub 20 for the 5km. 1 person overtook me in the last mile and I just couldn't keep up with him.

Downhill for the first mile, followed by a flat mile, and then... steps! absolutr killer up the steps, and then still uphill almost all the way back to the leisure center - you can clearly see from the grpahs what happened. I was very nearly walking up the steps. Otherwise though quite a good time, the flat mile was at a reasonable pace, but still no where near sub 20 time for 5k. No pain or problems.

A slow tough run after a fast 750m swim and very fast 17 mile bike ride. Just didnt have the legs to run any faster. Distinctly remember left ankle (on the top of the foot) acheing quite a bit. Think I overdid the bike and just had nothing left for the run. Too warm too, with my cycling jacket and gloves on.