Training Log Archive: GD44In the 7 days ending Mar 20, 2016:
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Saturday Mar 19, 2016 #
9 AM
Paddling intervals (Surfski) 1:11:05 10.48 km (8.8 kph) +9m
ahr:132 max:155
Up and down the RIver Ely on the Epic surfski. Lloyd Roswell led the session which was:
4 min efforts consisting of:
- 30 Seconds Max
- 3 Mins @ 70%
- 30 Seconds Max
Fuc8kin* hard! Probably the highest max and average that I've ever achieved on the surfski!
Last paddle before GodZone.
I noticed a crack in the side of the surfski and a chunk at the front. Need to fix after GZ.
4 min efforts consisting of:
- 30 Seconds Max
- 3 Mins @ 70%
- 30 Seconds Max
Fuc8kin* hard! Probably the highest max and average that I've ever achieved on the surfski!
Last paddle before GodZone.
I noticed a crack in the side of the surfski and a chunk at the front. Need to fix after GZ.
2 PM
Note
Bike maintenance afternoon/evening for the 29" MTB:
Tyres - replaced the Tough Tom 2.25" (tubeless) with new Racing Ralphs 2.1" (tubeless). I put on the Tough Toms sometime in the winter for the MTBOs I think and I've been impressed with them. No need for soapy water or a compressor to put on the Ralphs either. Easy
Rear mech - cleaned and replaced the jockey wheels. The lower one had sawtooth teeth! Put on BBB wheels which were much cheaper than the SRAM X0 replacements. BBB RollerBoys Jockey Wheels
Cassette - direct replacement. Shimano XT M771 10 Speed MTB Cassette. XT 36x11. Noticed that the previous cassette had "cut" into the splines on the Hope hub. Common problem apparently as it's an alloy.
Crankset - direct replacement. Shimano XT. Hope BB seemed clean so didn'd need bearing replacement. Kept spare BB.
Chain - replaced the rusty chain with a KMC silver. KMC X10-93 10 Speed Chain
Brake pads - replaced both and cleaned the braking systems whilst at it.
Gear inners/outers - pulled them off and then noticed that the outers I'd bought weren't long enough so will have to buy some tomorrow.
Bike PC - Put on the Cateye Padrone which is bigger than your average display. Perfect for AR.
Bike frame - general clean.
Surprised how easy it all was to be honest.
Tyres - replaced the Tough Tom 2.25" (tubeless) with new Racing Ralphs 2.1" (tubeless). I put on the Tough Toms sometime in the winter for the MTBOs I think and I've been impressed with them. No need for soapy water or a compressor to put on the Ralphs either. Easy
Rear mech - cleaned and replaced the jockey wheels. The lower one had sawtooth teeth! Put on BBB wheels which were much cheaper than the SRAM X0 replacements. BBB RollerBoys Jockey Wheels
Cassette - direct replacement. Shimano XT M771 10 Speed MTB Cassette. XT 36x11. Noticed that the previous cassette had "cut" into the splines on the Hope hub. Common problem apparently as it's an alloy.
Crankset - direct replacement. Shimano XT. Hope BB seemed clean so didn'd need bearing replacement. Kept spare BB.
Chain - replaced the rusty chain with a KMC silver. KMC X10-93 10 Speed Chain
Brake pads - replaced both and cleaned the braking systems whilst at it.
Gear inners/outers - pulled them off and then noticed that the outers I'd bought weren't long enough so will have to buy some tomorrow.
Bike PC - Put on the Cateye Padrone which is bigger than your average display. Perfect for AR.
Bike frame - general clean.
Surprised how easy it all was to be honest.
Friday Mar 18, 2016 #
Note
In London working :-(
Thursday Mar 17, 2016 #
8 AM
Commute 23:45 10.63 km (2:14 / km) +45m 2:11 / km
ahr:129 max:143
RTW
7 PM
Commute 24:50 10.52 km (2:22 / km) +160m 2:12 / km
ahr:115 max:138
RHFW
Wednesday Mar 16, 2016 #
Event: Street Event 6
6 PM
Running warm up/down 5:35 [1] 1.09 km (11.7 kph) +14m
Warm up
Running race (Street O) 59:42 11.43 km (11.5 kph) +120m
ahr:136
SWOC Street Orienteering - Penarth
Event No. 69274
Only about 10 people turned up including Mark & Alice, Richard Cronin, Oliver Lamford. Noticeable absentees included Marcus, Ben Moon, Alan Stone, Haydn...
I think I finished 2nd (with 590 points) behind Richard Cronin (with 600 points).
Not a bad run overall. I made no major errors and route choice was OK. I just wish I'd taken the most direct route to #16 at the start. I would have then had time to get another CP at the end.
S>16>17>36>21>51>36>18>41>32>26>25>33>44>42>31>37>38>45>24>27>34>19>22>F
Event No. 69274
Only about 10 people turned up including Mark & Alice, Richard Cronin, Oliver Lamford. Noticeable absentees included Marcus, Ben Moon, Alan Stone, Haydn...
I think I finished 2nd (with 590 points) behind Richard Cronin (with 600 points).
Not a bad run overall. I made no major errors and route choice was OK. I just wish I'd taken the most direct route to #16 at the start. I would have then had time to get another CP at the end.
S>16>17>36>21>51>36>18>41>32>26>25>33>44>42>31>37>38>45>24>27>34>19>22>F
Tuesday Mar 15, 2016 #
7 AM
Commute 23:39 10.19 km (2:19 / km) +50m 2:16 / km
ahr:119 max:135
7 PM
Commute 23:39 9.91 km (2:23 / km) +50m 2:20 / km
ahr:117 max:134
Monday Mar 14, 2016 #
7 AM
Note
rhr:43
Got up early to finish painting the utility room shoe rack shelves. Just need to finish it tonight or tomorrow.
8 AM
Commute 23:51 10.64 km (2:15 / km) +30m 2:13 / km
ahr:124 max:136
RTW with cleaned chain :-)
6 PM
Commute 23:23 [1] 9.56 km (2:27 / km) +88m 2:20 / km
ahr:113 max:130