Tow path 10 Jan 2013

[manuel6b]

Out on the tow path tonight again. Same time same place, civic centre, 6:45 for 7 pm start.

[manuel6b]

This tow path run will still need a bit of work to get up and running...

Just Ronan and me leaving Lisburn. Left just after 7, we went fairly hard along an empty tow path. The sky was overcast, no rain and thankfully no frost. We crossed over the footbridge and headed around the otherside towards Giants Ring. Came across John R & Michael McG heading in the opposite direction. We pushed on for the Ring, crossed it, and headed back to Minnowburn. There we met up with Richard F (the spy) and Mark R. The four of us headed through Shaw's bridge and into the trees. Ronan was busted from kettle bells the night before and was soon out the back. He took a quick shortcut to catch the 3 of us. With 'the spy' on his single speed, Mark R's first time out and Ronan struggling I was able to get up vomit hill first !!!

Ronan skipped the loop. All back down through the trees and onto the tow path. We headed for Stranmillis with 'the spy' pushing on from the front. Up around Lagan Meadows, the spy left at Malone Road. Mark and I lead the charge around the dips. Ronan skipped this.

All headed for Cardiac. We didn't use Barry's route to avoid the missing bridge. All 3 up cardiac then down through the trees back to the path.

We started back together but Ronan was still struggling. I let Mark go ahead, I waited on Ronan, checked he was ok then bombed after Mark. [good workout]

Mark and I headed back together. Back for 9:15. Made sure Ronan got back as well. Stood around chatting for a while before heading home.

Great night out, mild, little wind. Let's get more out next Thursday!!

[ronan]

Martin,I heard "the spy" is trying to sign you up for XMTB?.......Ill have my legs back for next week....the kettlebells are sacked!

[barryvankellett]

My route rules, dissenters!