Training Log Archive: IforIn the 7 days ending Oct 3, 2009:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
| ||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||
Saturday Oct 3, 2009 #
Cycling (MTB) 1:03:00 [2] 14.2 km (13.5 kph) +410m
shoes: Blur
Damp lap of Cawm Carn on the Blur with all its new bits. All feeling good but the front mech seamed very heavy I will look at it maybe I should do its cables as well. Also came uncliped under power twice so time for new cleats on the boots. Punctured on the final decent, need to try and get some sealent and try tubeless with the other wheels if not these as well.
14.206 1:03 14.1 1:05 13.9 326 -413 6.2
14.206 1:03 14.1 1:05 13.9 326 -413 6.2
 |
| From Bike_Graphs |
Running warm up/down 10:00 [2] 1.0 km (10:00 / km) +70m 7:24 / km
Warm up for Fan fawr.
Running race (fell) 21:38 [5] 3.0 km (7:13 / km) +300m 4:48 / km
Fan Fawr fell race first of the winter league. Very windy but basicaly dry. 14th of the 40 15.28 up 6.10 down just behind Chris Taylor. Winner somthing like 17.20. Tough up but not too bad considering lack of running. Down was dissapointing just did not have the leg speed on the genteler slopes, Chris pulled away then we hit the realy steep bit and I pulled level with him again but as it eased up he was gone again. VJ's are far superior to Inov8 and Walshes on the realy steep grassy stuff that is typical of South Wales. I am suprised so few people where anything similar. Aparently the first three all were on there backsides on the steep bit.
Friday Oct 2, 2009 #
Note
Got the axles for the Blur suspension so an afternoon getting it back together. New bearings, new rear mech (so it matches the Scale now) new rear mech cable, new chain, new pads front and back.
Thursday Oct 1, 2009 #
Cycling (road) 48:50 [2] 19.5 km (24.0 kph) +120m
shoes: Scott RC1
Too Westbury training and back. Westbury hill hard after a hard effort session.
19.537 00:48:50 24 02:28:28 7.8 132 -125 1.3
19.537 00:48:50 24 02:28:28 7.8 132 -125 1.3
Running (field) 45:00 7.0 km (6:26 / km)
Westbury Training. Mikes group Intervals in the filed after a laps warm up. 1,2,3,4,4,3,2,1 rest half the previous interval. Long time since I did proper intervals ok for first half but the second half was very hard and destinctly slower. Did not do the warm down with everyone else as well knackered and had to bike home.
Wednesday Sep 30, 2009 #
Cycling (road) 4:25:19 [3] 114.0 km (25.8 kph) +870m
shoes: Scott RC1
With Paul and John. Went out via Johns then off into deepest Wiltshire. Paul had set a limit of bing back in Bradley Stoke for 1pm and John had a route planned that would of got us back for 3pm so some shortening was required!!!! Found some quite heavy drizle and Paul managed to come off on a trecherous slick oily corner. No great harm done.
The wheel magnet on the alternate front wheel is missing some rotations as can be seen from the graph so we may of gone a bit further. I will get is closer to the switch.
113.426 04:25:19 25.6 04:46:05 23.7 879 -878 1.5
The wheel magnet on the alternate front wheel is missing some rotations as can be seen from the graph so we may of gone a bit further. I will get is closer to the switch.
113.426 04:25:19 25.6 04:46:05 23.7 879 -878 1.5
 |
| From Bike_Graphs |
Cycling (road) 22:37 [2] 9.7 km (25.7 kph) +80m
shoes: Scott RC1
In to pick up the van. Magnet looks better on the wheel.
9.185 00:22:37 24.3 00:35:34 15.4 83 -80 1.7
9.185 00:22:37 24.3 00:35:34 15.4 83 -80 1.7
 |
| From Bike_Graphs |
Tuesday Sep 29, 2009 #
Cycling (road) 34:53 9.0 km (15.5 kph) +90m
shoes: Scott RC1
Back from the garage after droping van off for service. Was going to go out for a couple of hours but had forgoten to move sadlebag with tool and tube so just came straight home. This was just as well as just before the ring road on a small bump there was a terible cracking sound. I though my frame repair must of given out but no it's the hub on the front wheel cracked right though where one of the spokes ataches. I nursed it home very slowly. This is exactly what happened before about 15 months back but on that occasion I put it down to the huge hole I had gone down a month earlier. I will put the cheapo spair front wheel on and contemplate what replacment to get but not a Mavik one for sure.
9.082 00:34:53 15.6 00:37:43 14.4 95 -111 2.2
9.082 00:34:53 15.6 00:37:43 14.4 95 -111 2.2
 |
| From Bike_Graphs |
Note
Van not ready for picking up so no Bok training.
Monday Sep 28, 2009 #
Note
Another couple of hours strugle and I finaly have the pivot axels off the Blur. Tried more plain hitting the bolt with a hamer, tried heating it all up with a blow torch and hitting it as this should help with a titanium axel and steal bearing but no help. Finaly decided to stop trying to keep the axel usable and put a taperd punch I have down the hole and gave it some very big swings this got the one out with about 5 swings but the other one took everything I had for about 20 blows. Getting the punch off the axel afterwards was fun as well.
Just ordered replacment axels for the ones I have knackered but reasemberly should be easy now so I have lost my excuse for not doing the 24 now....
Just ordered replacment axels for the ones I have knackered but reasemberly should be easy now so I have lost my excuse for not doing the 24 now....
Cycling (road) 47:07 [2] 19.4 km (24.7 kph) +130m
shoes: Scott RC1
Running (road) 55:00 [2] 9.0 km (6:07 / km) +150m 5:38 / km
Westbury. Went with the quickest of the 3 groupes the slow ones now split into on Monday. Normal leader was not there so I volunteared which was not very good for the turnout as there were just 5 I am sure a good 10 more of the 40 there would of come along no trouble. Went out up past the church to the treadmill loop up the hill on the loop and onto the downs so I could run on the grass around to ladies mile and the watertower straight back from whiteladies roundabout. 5.5 miles in 55 minutes is about what this group normaly do on a monday. Feeling stiff at the end.
Sunday Sep 27, 2009 #
Cycling (MTB) 2:06:00 [3] 29.0 km (13.8 kph) +600m
shoes: Scale
Two laps of Cawm Carn with Al. His first time around this style of man made single track was strugeling a bit on the downs with the front tyre washing out so he will be looking for some alternate rubber. On the Scale as the Blur needs new pivot bearings and I am failing to take the lower link to pieces. Good and light on the ups but harder on the technical bits where I am used to the blur soaking up the bumps and giving good grip. Helped a bit when I let some air out. Downs good on the twisty bits but a bit slower on the realy rough stuff where I took it a bit more carefully than on the Blur. Good pace but not supper hard as Al was feeling the black Mountains fell race the day before.