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Training Log Archive: Becks

In the 31 days ending Dec 31, 2013:

activity # timemileskm+m
  Cross Fit4 4:35:42
  Running5 2:46:11 17.68(9:24) 28.46(5:50) 394
  Cycling1 1:00:00
  Total9 8:21:53 17.68 28.46 394
  [1-5]9 8:12:58

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Tuesday Dec 31, 2013 #

Note

Failed again today! Need to go to work, get back into the swing of things. Did get a lovely visit from Cristina and Melissa though, even if we did fail on the run front. Clem was very well behaved until she really wasn't, and Rosie was, well. Rosie.

Monday Dec 30, 2013 #

Note

Today I am shattered.

Sunday Dec 29, 2013 #

Note

Still trying to figure out what is wrong with my bike brakes. Now I know what is wrong, not sure why it happened in the first place, and I can't describe it, but I'm pretty sure I need new brakes. I'll try, but this might not make any sense...

The small screw that you use to centre the brakes when you're adjusting them is seriously worn on one side. So instead of contacting the lever as it should to pull the pads away from the wheel, it's kind of squidging off to one side. This is deforming the rubber housing that the whole thing sits it, and it's happened so much that the washer that's supposed to stop that happening is also deformed. So I definitely need a new screw, but I think the entire housing has to be replaced too.

Untitled

So, the black arrow shows where the deformed screw should sit. The red is pointing along what I call the lever. The green arrow points towards the gap the lever should rotate in, which is wider than it should be because of the deformed nature of housing where the screw has pushed it off to one side.

Given I just took the brakes off and figured this out, I think I can fit the new ones myself. I can't seem to figure out what the parts I need are though. Anyone any ideas how to figure out what the brakes are on a Specialized Hardrock? Bike forums are hard when you don't actually know what any of the bits are called.

Also, if anyone has an idea what might have caused this so I don't repeat the mistake, that would be great. Could just have been a bad screw I guess.

How did neither of the two previous services I had on the bike where I specifically mentioned this issue pick up on it? It is return it to Zane's they should replace the whole lot for free, but I'm not sure I want to risk that given they missed it completely the first time - but knew it was a problem as they left my front break unhooked - it caught the wheel as soon as I hooked it back up.

Grrr.

Cycling 1:00:00 [1]

Cycled in pretty hard to work on the road bike after getting annoyed at my mountain bike and rubbish people not fixing it. Did a neuron prep but unfortunately by then, it had started to piss it down, and got very wet cycling quite hard back home again. One scary moment where my feet slid off the pedals going over a bump and I wobbled, but slick tires held up a lot better than I anticipated. Felt more confident on the road bike today but almost no cars around, which helped. Also, the potholes are getting worse everywhere.

Saturday Dec 28, 2013 #

Note

Do you think it's possible to walk up Dennis Hill or Haystack Mountain for NEw Year's Eve? I know in theory they're closed at dark...we once encountered a ranger trying to stop us going up West Rock for the 4th. Alternatively, is there a non State Property with similar views other than Charlie's house?!
3 PM

Running 30:04 intensity: (2:01 @1) + (3:26 @2) + (18:43 @3) + (5:54 @4) 4.01 km (7:30 / km) +110m 6:35 / km
ahr:161 max:182 shoes: X Talon 212s

Lovely run at West Rock with Rob. We bumped into Matt from work at 3 minutes and got to meet Brody the dog and have a nice chat, then it was pretty much all go after that. Felt more stable than I have a right to on the tough stuff, so that was good.

Friday Dec 27, 2013 #

3 PM

Cross Fit 1:15:06 intensity: (2:46 @0) + (52:49 @1) + (2:50 @2) + (8:47 @3) + (7:51 @4) + (3 @5)
ahr:131 max:188

Whoo, tough work out today! Another arm and chest intensive strength session, then a 15 minute AMRAP of 6 thrusters, 6 ring rows and 30 double unders. Only got 5 rounds in because I totally lost my double unders on round three. It was really tough, shaky by the time I got through the round. The others came more easily again.

My upper body is the strongest it has ever been. It's quite amazing what it can do now prepared to before, but it's still not much by crossfit standards.

Running 30:02 intensity: (51 @1) + (2:17 @2) + (18:33 @3) + (8:21 @4) 5.44 km (5:31 / km) +50m 5:17 / km
ahr:170 max:182 shoes: 2014 Saucony cohesions

Day 3 of mission get kind of running fit for Arizona. I am the strongest muscle wise I have ever been, but probably the least aerobically fit. I just don't want to be exhausted after the first morning. Ran back from Cross Fit - stiff at the start but improved with time.

Wednesday Dec 25, 2013 #

Note

Whoo...7 hour AMRAP 22lb turkey baste. It was actually a bit dry in the end, but definitely better a bit dry then a bit vomit inducing. Merry Christmas all!

Turkey Goblet Squat for time

22lb turkey goblet squat for time.
7 AM

Running 38:27 intensity: (36 @1) + (24 @2) + (15:35 @3) + (21:52 @4) 7.39 km (5:12 / km) +41m 5:04 / km
ahr:173 max:186

Running into the lab to check on my poor mousey. She finally finished giving birth and was much happier, but the pups didn't make it. Poor thing, long time to be in labour when your gestation period is only 21 days! Bitterly cold, and only 21 cars passed me the whole way to work. Passed three runners and two were very happy like me, and the other one was grumpy and annoyed looking. My legs were achey, but it felt good to move the legs before the onslaught of mega dinner!

Tuesday Dec 24, 2013 #

Note

Mice almost almost give birth when it's dark. So when I got into work at 9 this morning, they really shouldn't have been only a couple of pups in. So I went for the coffee I had promised my friend, then came back. 4 pups down, looks like at least 4 more to go. Then Rivka comes running with a look of pain - the CO2 regulator is making a funny noise! Burst diaphragm, took a good hour or so to fix it. Now eating crappy soggy lettuce salad from the hospital and hoping that when I get back to Mrs mouse she is finished, and I can actually start today's work.

Yey Christmas Eve! I guess all this could have happened tomorrow....

Monday Dec 23, 2013 #

6 PM

Cross Fit 1:17:03 intensity: (4:52 @0) + (57:12 @1) + (6:52 @2) + (7:44 @3) + (23 @4)
ahr:128 max:178

Cross Fit! Some hang snatches, which went very well considering how long it has been since I last did them. Then an upper body strength segment - overhead squats, chin ups and pull ups (banded). Then super short long rest Airdyne intervals. Good fun! Might not be able to work my batter tomorrow though!

Sunday Dec 22, 2013 #

Note

Went for a pretty long walk around West Woods today. Very little snow left and a bit soggy. No one else out there. Hilarious shuffling along an enormous section of wet and slippy boards across a marsh in my Inov8s!

Thursday Dec 19, 2013 #

6 PM

Cross Fit 59:08 intensity: (38:47 @1) + (6:04 @2) + (12:46 @3) + (1:31 @4)
ahr:122 max:180

Felt a bit better today so gave myself an extra zone on the heart rate. Then accidentally stopped my watch during deadlifts and so got no alarm on the first set of aerobic stuff. Slowed down for the second two sets and they felt fine. At that pace didn't feel funny. Might be back to normal very soon!

Slept much better last night too, as a result of actually having done stuff with my day.

Wednesday Dec 18, 2013 #

4 PM

Cross Fit 1:04:25 intensity: (1:07 @0) + (42:38 @1) + (8:18 @2) + (12:09 @3) + (13 @4)
ahr:132 max:181

Still feeling worn out but partly because I haven't been sleeping well. I thought some mild exercise would help. Went to Cross Fit and set alarm to go off above 70% max HR. It meant I had to do things really slowly and recover in the middle of AMRAPs, but that's probably for the best. Feel a little more sprightly after, but I guess I will find out if it was a good idea tomorrow. My knees to elbow seem to have improved with time off, which is surprising. And I didn't lose my pull up when I went home this time :)

Getting excited about the Arizona and Blue Mountain Training Camps. Must be fit by them! Hopefully I can remember how to orienteer too.

Sunday Dec 15, 2013 #

Note

I was a little optimistic with the whole feeling better thing. I slept all day yesterday because I had a banging headache that wouldn't go away, and today I have no headache but not feeling 100%. Tomorrow maybe?

Note

Could someone send me a copy of the Macedonia O map? It's the next State Park on the list.

Thursday Dec 12, 2013 #

Note

I didn't win against the British cold. But this one seems a lot less severe than the wonderful Christmas present I picked up last year, and I hope to be fine by the weekend.

Tuesday Dec 10, 2013 #

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Eurgh. Absolutely exhausted. Went in this morning for Rob's 8am meeting, but then when it started to snow we came home again. Might go back to bed soon!
3 PM

Running 27:35 intensity: (10 @0) + (14 @1) + (1:29 @2) + (23:03 @3) + (2:39 @4) 5.08 km (5:26 / km) +48m 5:11 / km
ahr:164 max:180 shoes: Integrators 5000

Boss told me to go for a jog in the snow, so I did! Feel a bit less tired now but still looking forward to bed tonight.

As a side note, what a pleasure to have a boss who would suggest that as the solution! Pretty sure Rob's would suggest more caffeine and less being rubbish.

Monday Dec 2, 2013 #

10 AM

Running 40:03 intensity: (1:15 @1) + (45 @2) + (23:27 @3) + (14:00 @4) + (36 @5) 6.53 km (6:08 / km) +145m 5:31 / km
ahr:172 max:191 shoes: Pink cohesions

Gossip run with Kir! I am unfit but it was very fun!

Then I ran around Edinburgh like a crazy thing all week, got very cold in a certain person's new flat, and turned the 3.5 hour trip back home into a 10 hour one. Wheee!

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