Rollers 30min

Run 10km (65min)

I had planned to do a lot more today - more out of habit than anything. As usual lots of distractions - went to a water park in Telford with the kids in the morning. Then finally got round to the bike maintenance - Having slept on the crank problem I worked out a way to get them off without the special washer - I just undid the bottom bracket and that had the effect of pushing them off. Very pleased.

So changed the bottom brackets and chain sets over. I have created a shimagnolo bike or does campagmano sound better. The 30 mins on the rollers are with this new set up - it seems to work just fine - it's now a compact as well so I have some better gears for the hills.
These jobs take a long time though.

Forgot to say I got a kask bambino hat on ebay yesterday £140 which is pretty good providing it hasn't been crashed. I sold my other aero helmet.

The run went really well - very slow but relatively pain free which is a massive improvement. Just 4 times that for a marathon.