The diff? Which one there's 3? Replies so far are assuming the center diff was repaired and that it's a LSD , if so jacking the vehicle up and watching things go round will prove nothing, oil drag on bearings will get things moving with no load. There are two simple diy ways to check that drive is getting to the front, one is to remove the rear drive shaft and engage 4wd if the vehicle drives all is well, the other way is for you to get someone else to drive it in slippery conditions while you observe the front wheels. Some LSDs don't wear anything like older designs with springs and clutch plates, and even then with normal road use 20 plus years can be expected, heavy off road use tends to destroy them depressingly quickly which is why lockers are so popularWhen I'm not training for a marathon (summer) and I want to do a faster workout I often do the following:
- 500mt slightly faster than 10K pace
- 60 seconds recovery
- 200mt fast. Not a sprint, it's a pace that I would be able to keep for 1km maybe or a little more.
- 30 seconds recovery
- repeat 12 times
So, I run the 500mt in around 1'46" and the 200mt in 37"5. It translate to 3'32"/km (5'41"/mile) and 3'07"/km (5'01"/mile).
It's done on the track so the timing is pretty accurate.
The weird thing is: the average cadence during the 500mt is 182, while the average during the 200mt is much slower, around 166.
On the 200mt I try to run fast but with a good tecnique and I would expect to have a faster cadence.
I usualy race marathons and half marathons and I don't have a lot of faster race (1500mt, mile, etc) to compare.
So, based on your experience, do you think I'm running "wrong" in the 200mt?
For context: male, 45yo, used to longer distances. Think marathons, half marathons or the occasional 10K.