Training Log Archive: richf

Easy run and skip the ride in effort to freshen the legs

soccer
trying to stay in formation more
again can't finish either of my two chances

lunch run
ankles ok but legs still feeling the recent miles

post lunch run

Commute in-sworks-street wheels

Return

Mtb mostly singletrack. Best ride in a long time, maybe years.

Home to and around lake fairfax and back. Found some more interesting trail. Being able to single track from home since the move and having the time shows. Improving lines and starting to flow again even on sections never seen.

Maintenance- cleaned the whole drivtrain thoroughly, went to new cable and housings for the rear derailleur, and replaced the missing screw on the hanger. Much, much smoother but still skip in 2 and 3. Probably cost myself $100 of cassette for not rotating the chain a bit sooner. Also a new to me mechanical. Re-riding some low speed technical section I didn't clear first time i suddenly get no resistance when rear braking. Pull over and discover one pad is missing (v-brake). trying to resolve how this could have happened conclude it must have been sucked out while rolling the bike backwards with light brake pressure when I hopped off to reverse course in a rocky section I could't clear the first time. After walking back 50 yards and only 2 minutes of looking and I FIND THE PAD IN THE ROCKS. it reinstalls cleanly. Lucky- this is at the most distant point from home. Need to check retention pins around.

Also of note on the bike itself despite all the technolgy improvements available in the industry over the last 11 years it is clear when the rider form is smooth the sworks is still a really sweet ride. I'm limiting the bike's performance not the other way around.

Both lower legs improving from yesterday but still sore. Interestingly the right, non trauma side is more sore today.

no running at all today.

At lunch testing the left ankle in the gym. Laterally sore but probably below the threshold of what I'd consider an injury.

Split of the some reps at the gym during lunch and the fitness trail loop at the playground with the boys.

Need the discipline here. Always seem to have fewer injuries when maintaining strength routines.

Testing the sworks adjustments while waiting for the schoolbus. Not squared away. Needs some new parts.

besides the left side issues right lower leg muscles and connective tissue generally sore too. Presumably from trying to lighten the gate on the left and intro of terrain. In retrospect soccer and limited trail running not adequate prep for terrain at speed. Need some light days of running to compensate and to get back to strengthening exercises/stretching.

Event: QOC Lake Needwood
 

QOC needwood blue

the Bad- Not having tried to run and look at a map simultaneously in a while I roll the left ankle in between start and 1 while trying to do both. Seems well enough to continue but I back way off and stick to trail heavy routing with some walking. The side hill 9-10 really stresses it and mostly focused on staying healthy an exit opted when passing by the cars after 14. MAy also have something to do with piling on the miles lately.

the good- no problems navigating or staying in contact with the map

Had planned to ride this PM but opt to rest the ankle and look after some maintenance of house and bikes. On the bike front lot of chain skip on the Sworks during climbs of last rides. Check the chain stretch and it's way past the replacement guideline. Swap for new chain but cluster looks iffy too. No time to test under load today see whether or not the whole drivetrain is shot. Also discover i'm missing one of the allen bolts holding the rear hanger in the drop-out creating some slight play.

Blue - Splits