58º and mostly cloudy at the Sewanee track, light SE winds. Yesterday, I did some tree work and biked up the mountain. This morning did a 4 mile bike ride. Wasn't sure if I was going to run today since my foot wasn't feeling great, and I was a bit sore from falling off my bike on the way up the mountain when my chain slipped off.
Hoka trainers on
stretches, drills, 2x100
350m, 200m, 100m w/ 2:00 min rest - ~ 58, 30.51, 14.56
100m - 13.68
Was going to try a split 700 so I didn't go out too fast in the 350, but copped out after I missed my cut in after 300m, so I ran about a 370, then did a 200m and a 100m on 2m rest. I rested several minutes after the tempo set and ran one more 100.
Decent maintenance workout, just happy to get something done today - 3rd time on the track in 5 days.
Not too much damage for Thanksgiving, weighed exactly what I weighed 2 days ago. 140.9 lbs after workout.
Chains stretch and gears wear and change shape slightly. Might need a new chain and likely new cassette, as new chains typically doesn’t play well with old cassette. Poor shifting under load is a common sign.
ReplyDeleteMy bike is ancient technology, steel Miyata frame, friction shifters. Weights almost 30 lbs. Looking to upgrade. I do like the 30/28 hill gear on the old triple crank, when I need it.
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