Was a bit disappointed with not getting out last night because of the weather, this was on top of getting to the gym and realising I'd not loaded my gym bag up. So yesterdays exercise total was 15 miles on the bike and some pressups before early to bed.
In The Long Run
This morning though am quoting Eagles tunes again! Did another long run pushing the boat out a little further and running almost eight and a quarter miles which is probably the furthest I've ever run in my entire life (including school cross country runs!) so am well pleased with that. It means have only got to do another 7 miler to meet the weekly mileage target. What is almost more pleasing though is that have upped the average speed from around 5.2mph to 5.7mph which doesn't sound like much but is definitely progress in my view!! Am aiming to have run a ten miler by time I'm 40 which ain't long unfortunately!
Tuesday Night Gym Session
Did a steady 30 minutes on treadmill at 9.1km/h. No great problem but not as easy as in the morning. 8:34 mins to do 2000 metres on the rower and a few weights - 45 mins in total.
Bike Upgrade
Got some Shimano SPD clipless pedals off Ebay for £16. I wanted to bang em onto the Incognito (comfy but slow bike) but couldn't shift one of the pedals that were already on it to the extent that I bent the jaws of a spanner trying to get it off!! Nightmare. Anyway, in the end have put the pedals on the old Giant and took it for a spin tonight. Went like a little rocket - have no idea what average speed was but have got aches in a whole new set of muscles. You put power into the crank even as your backleg is coming up because you're foot is hooked into the pedal (using the inherited Specialized shoes). Only problem with this is that it can be a bit of a beggar to get your feet out of the pedals again - this resulted in a couple of flybys on the approach to home until I could shift my left foot out of the pedal. Hilarious - had considered giving the missus a call to come and help!!!
Shimano PD-M505 SPD clipless pedal - they're dinky and cheap but good as well!
2 comments:
Are you using cleats supplied with the shoes or some that came with the pedals? I use Richey V4 pedals on my hybrid, you can release the shoe by twisting the foot either way. Left or right. Or they'll release with a good tug upwards in an emergency. Once you get used to them they are actually easier than using a toe strap. It becomes second nature to think ahead slightly, ie where your pedal stroke finishes and which way you lean the bike when coming to a stop.
Yes have been using the cleats with the shoes rather than the ones with the pedals am either going to swap the cleats tonight or slacken off the tension on the pedal clips. Think the latter option is the most likely at the moment. Anyway, am off to the painless gym in a mo, so thank you for your comment - am sure I'll get the hang of the pedals in time. Like you say it becomes second nature - problem was this morning that I'd forgotten my feet were locked in em and consequently took a fall!!!!
Such is life eh!!
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