Calvin, playing truant from G5/6, asked about the benefits of interval training and how he could improve his running times. Don’t fall off the running machine seemed the obvious answer to me but Wally expounded on group running, especially with a stronger group. So far, so good... but then after a minor digression on the subject of Tom Simpson Wally then suggested distance athletes can quite happily partake of a Becks or two during the course of a competition and no-one frowns on the odd pro-plus. So, next weeks G4s will be having a couple of pints of Guinness at the start and a brandy filled hip flask won’t go amiss [Ed - they're only joking folks, it's Bollinger only on G4!].

Having promised Clive and Michelle that our route was mostly flat apart from White Hill we proceeded tothen find lots of testing little gradients on a loop which took in Smallfield, Bletchingley, Farthing Downs, Walton on the Hill, Brockham and Horley. Another well matched G4 group managing 48 miles at 16.4 mph with a buffeting wind sometimes helping.... but mostly not.

Peter