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This week has not really been that restful…. I started my winter weight lifting program. The first day was Tuesday with a lot of quad work including back & front squats. Adding in bench press / incline press & various rows and the soreness was all around. It meant I was limping around on Wednesday. A trail run on Wednesday night was probably insult to injury…. and Thursday I rode a solid 30 miler on the road (no way I could have handled a cross ride as planned.) Tonights weight workout hit the other sides of things for the most part and at this point I feel okay.

I was even able to work on my cross bike earlier this evening. I installed the single ring setup up front. I took the opporuntinity to install a 9-speed Ultegra crank (upgrading my 105 crank / bb). I am curious how it will do on the trail. I will have to run it though its paces at Shelby Farms. It doesn’t bounce off there, it probably won’t racing…. As part of this change I was able to remove the front derailleur, the cable, and the housing up to the left STI lever. I don’t know if it will make a difference, but I do know that I rarely used my 46 tooth racing (I had 39-46 before). Now I have a single ring at 42 with 12-27 in the back. We’ll see how that does….