Cycling1:02:13 27.99 km (27.0 kph) +298m ahr:132 max:194 shoes: Reid-CX
A couple of tRicky laps after work (20.32, 19.43). Put new stem and pedals on earlier in the day which made it a bit more comfortable. Felt much more efficient on the climbs with my shoes clipped to the pedals.
Running34:24 5.66 km (6:05 / km) +38m5:53 / km ahr:119 max:149 shoes: Brooks Ghost 10
Easy run in KP with Rachel plus some gentle drills and strides at the end and finishing at the IGA to get some bread and milk. Achilles not great, sore early, got better and was ok doing drills and strides then getting sore again by the time I got to the IGA.
Cycling1:42:55 36.03 km (21.0 kph) +308m ahr:117 max:156 shoes: Reid-CX
Rode out to Penny & Phil's house for lunch. Made a bit of a route choice error going up Darlington Rd to Dalry Rd hoping that would get me half way up Hillsden Rd with a gentler slope but Dalry drops back down so just did an extra hill for no reason.
Running37:01 7.26 km (5:06 / km) +81m4:50 / km ahr:132 max:145 shoes: Brooks Ghost 10
I thought it might be pushing things a bit too much to do another half hour jog around the ovals after it was a little sore all the way yesterday so I was smart and didn't do that.
Had a little hit with Liam on the hardcourt, trying not to run too much but not entirely successful. Then spent a bit of time just returning balls to him while he served before he played a set with Ian Singleton.