Running29:44 5.74 km (5:11 / km) +58m4:56 / km ahr:132 max:146 weight:74kg shoes: Brooks Glycerin grey/blue
Short run in KP before work. Started with Rachel but she turned off after about 1km so I increased the pace a bit from there. Achilles was a bit sore most of the way but never got really bad. Legs definitely not feeling as good as Monday. I used to think I would never let my weight get over 70kg but now I think I should crack 75kg by the end of the year.
Had a bit of a warm up hit with Liam, then just serving while he had his private lesson. Matt couldn't resist also giving me a few tips again.
Cycling55:28 16.1 km (17.4 kph) +223m ahr:121 max:172
I didn't think my Achilles was up to running again but my bike is a cyclocross bike and I figured riding uphill on rough grass would be almost as hard as running so I might as well join in Rachel's broadwalk reps on the bike. Went up Forrest drive on the road first to warm up and went hard up the steep bit to try to keep the speed consistent all the way. Time seemed to go a lot faster than it does riding around the roads by myself. Stopped to talk to Laurens for a while on the way back. He is training for a trail marathon in Queenstown.
Running32:15 6.34 km (5:05 / km) +66m4:50 / km ahr:137 max:162 shoes: Brooks Glycerin grey/blue
Short run in KP after work. Thought I might try to show fletch how a slow shuffle is done but I felt quite good so I went reasonably fast (by my standards) from the start and then put in a pretty hard effort up the hill on the sand tracks. Got a bit sore when I slowed down but it eased off again after a while.