X-training - Sun. December 9

Decided to stretch on the bike again, but going the other way on the rail trail. Very chilly: legs were numb below the knee, pretty much, when I got home. But not snowing, and no real wind (esp. on the trails). Headed down GeoHannum and into the trail; along as far as the Checkers section, then realise that digivice is not working. Stop and fix that (so need to add about 1.5 miles to total for the day) and stretch a bit. Then on again, all the way to 181, then across and more, over bits where the sleepers are still down (bumpy!!) and out on to Shea, back to 181 and down to the riverside trail just short of Palmer (where Mark and I have run). Along that trail to Cold Spring, then back up, past the Orchards, dive down to 181 again and up to the Jabish Canal entrance and use that trail to get back to NoWash and then up to town center and home.

BIKE total time of 1:16:50:55, for 15.81 (recorded) miles @ 12.3 mph.

Comment: worked hard at times to keep the average at 12 mph -- it seemed pretty hard to be above running pace on some bits (though there were a few 20 mph dashes in there too).

n.b. this course, if run, would make great marathon training!!!