A good turnout of riders and a few spectators for the last session for this winter (next Sunday is round 1!).

After watching the last bit of the HCC 'Sunday Roast' and some of their riders having a go at some match sprints, we did our usual 20 min warmup/last 10 laps becomes a scratch race of sorts, I attacked hard very early (6 or 7 to go) to break things up as we had a large bunch and I wanted it smaller to make it safer for everyone.   Dino hung me out to dry, but Mason came to the rescue after 2 laps of my being a long way off the front, but I'd done my dash and sat up and watched them, my grenade had destroyed the bunch and left it a lot safer for all.  Mason and Dino fought it out and I think Mason got it by a whisker in the end?

Emily and Krissy had a match sprint, doing some very aggressive riding high on the bank, Krissy threw some good hooks at Em but Em held her ground and it was a thrilling 1cm win to Em, to even the score up.

Then we did motorpaced 3 rider (low gear, high cadence) 6 lap efforts, with each rider rolling off the front after a lap, and each group of 3 riders getting three runs, so every rider ended up with one effort behind the bike as a last lap 'hang on for as long as you can while the bike goes faster'. 

After that high cadence flaying, the same groups of three had 4 lap scratch races (everyone was on little gears) to give them something to take home after the night's work.

We finished after that with a warmdown rolling turns, and I managed to slip in a couple of very short sprints during the warmdown to at least get a little bit of riding (the motorbike doesn't really count!). I'd done a very easy tootle with Bev this morning out to the 1:20 for the Blackburn time trial (my job at these is startline holder) and said g'day to a few friends and watched Shane ride the perfect ITT for him, 14:30 or so, 380 watts averaged for the 7km. He's flying! Then I was lazy and got a ride home, before doing a weights session, so not a totally lazy day, despite spending most of the DISC session twisting the wrist on the CSV motorbike pacing everyone!

Off to Nandos for dinner, mmmm, chicken and chilli....