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I know I should buy one, and I will, but does anyone know of a link to free Ordnance Survey maps online?
Cheers.

Yeh, or reduce speed for 30 and up again for 30 and repeat for 15. 15 sprints, 15 stops.
I stop for 30 so I don't have to constantly fiddle with the treadmill and wait for it to speed up or slow down.

10 minute warm up at casual pace, then 15x30 second intervals, 30 second sprint, 30 second stopped, at max on treadmill (20kmph) or whatever you can manage, at an incline of 3.5%. Play around with incline to whatever suits.
It took me a good month of going every couple of days to finally manage a full 15 intervals. Heart rate shoots way up and it's an absolute sweat box. I thought I was fit before intervals, as I ran 15km every 2 days, but nothing compared to intervals.
Body fat has dropped, VO2 Max has improved loads, my hill climbing on long runs has improved, overall base speed has increased, and I feel fitter than I ever have in my life.
Basically, improvements all round. It's hard work, you'll sweat like fuck, but you'll run better because of it. Worth it

I'd say slow 5k with some music. If you're having to ask, I'd say that's usually a sign.
Also, in response to your speed question, have you tried interval training?
I used to do it years ago before I got in to running, then I took up running, and stopped the treadmill interval training. Now I've combined them both in the last 3 months, and my speed and fitness is getting better and better.

+1 You have to spit and snot-rocket as a runner.

Good to know.
I've had 3 Stradas in my time. One ruptured and the other 2 punctured non stop for a 3 months before I threw in the towel.
Just in case they wanted some other reviews. I'm sure if they wanted Stradas or were convinced of Stradas, my comment wouldn't make a difference.

Sorry to pipe up, but I wouldn't put Clement Strada LGG as bring puncture resistant.

These look interesting. I like the idea of my toes being able to splay out individually. Probably won't make all that much difference. Do you run in the tow trainers as well?

Morning all,

What is everyone's sock of choice? I've been using Hilly ultra marathon socks for a good long while, then moved to Hilly off road sock, bit softer and didn't wear out as fast.
Recently got a pair of stance socks, which look cool, but are really thin. Not really impressed with them considering the price tag.
What are your socks of choice?

Thread closed.

XXL canyon that's never been ridden?!

I would say it's stolen if it didn't sound like the description bad been written by the vicar from Postman Pat.

.

Not an eBay or craigslist find, but spotted this track beast in cash convertors, Leith Walk, Edinburgh.
Seems like the owner couldn't find a buyer so took a hit and left cash converters to sort that out.

Sorry. Sold them today.

Brakes sold to @user77470

I'll remember this on my next run, and it'll be ruined........ cheers.

I hope you have fun remembering mulligatawny

@rhb @jb000 This worst part is, it starts to affect my run, or pushes me, I can't work it out.

Does anyone suffer from fixations or repetitions when they're out running? Particularly in the latter miles of a long run.
Was out 13 miles this morning, and for the last 3 miles, I couldn't stop pronouncing the fucking words 'Mulligatawny soup'.
For me, I always get words stuck in my head that I find infuriating to pronounce. I've had it numerous other times, but can't remember the words.

Replied.

Does anyone know rough cost of posting a wheelset through royal mail to mainland Britain?

Forks sold to @frankenbike

How cheap is cheap?

I have a set of DT Swiss R23 disc spline with shimano disc adapater and a 105 cassette.
Looking for about £200 if you're interested?

These are brilliant

Fork dibs @frankenbike, pending transaction

Miche xpress or the like. Black rims, with braking surface.

100mm front hub, 120mm rear.

Willing to post at my cost.

Thank you