The last sessions in 2009.

The last training sessions of 2009,

Christmas eve was a good session, not a hard or fast session but sociable, a good turnout from the Rock Estate, who all enjoyed a ride around Somerleyton, Ashby, Corton and through the town back to the commodore, Joe Drake was out on his first rock Estate ride and rode well, hitting the front on a couple of occasions, the next generation will soon be catching and overtaking the current riders, This was how the rides started out all those years ago, not riding past watering holes but stopping for light refreshment and mickey taking from the start.
Saturday 26th had to go out for a quick 4.2 mile run round the block to help clear the turkey and general over indulgence, ran at a steady 6.52 mins/ mile.
Sunday 27th went out on the mountain bike for 1hr 11mins covered 21.4 miles (average 17.8mph) average heart rate 138bpm, encouraging to feel relaxed and still be travelling at a reasonable speed on a mountain bike.
Tuesday 29th 45 mins on the turbo trainer, in a strange way I am beginning to enjoy riding a bike in the garage going nowhere watching TV.
wednesday 30th went to the gym for a change of scenery, about 1 1/2 hours, cycling, rowing, core strength, finishing with a quick swim and a sauna.
New years eve, a run from Southwold pier to the Clearmont pier along the beach, there were 11 takers for the last session of the year, the temperature was about 3 deg. with rain and hail showers, also a 25-30mph northerly wind which held the tide up and ensured wet feet for all within the first mile, this was probably the hardest session of the year, 9.88 miles took 1hr 19mins 37 sec. it seemed much longer!( a couple of the boys running would usually complete this distance in 1hr or under) an average speed of just 7.4 mph and an average heart rate of 156bpm ( max heart rate at present is about 170bpm) by the end I was frozen, knackered and got a blackened toe nail for my efforts, well done to all that completed this session in harsh conditions.
Now need to get back on the scales,(completing the above sessions I still managed to put on 5lbs), cut down on alcohol consumption and get back on the speed and fitness campaign.
2009 completed, bring on 2010 and more enjoyable training and racing.