Seated calf raises with weight and standing calf raises done prior to run.
3 PM
Running (Moderate) 1:21:00 [3] 19.0 km (4:16 / km) +49m4:13 / km slept:6.0 shoes: New Balance Boracay V2 (Blue)
Moderate pace run in sunny conditions. Out and back along the canal. Pace felt very comfortable and had to consciously slow myself down at times. No issues with feet today.
Cycling1:28:30 [3] 22.3 mi (3:58 / mi) +569m3:41 / mi
Short bike ride which included a great 6.5 mile steady climb and then a rapid descent.
7 PM
Running57:00 [3] 11.23 km (5:05 / km) +252m4:34 / km
Easy group run on varied terrain, a mixture of road, path and forest trail with some steady climbs and descents. Head torches to finish with. Legs felt very good after cycling earlier.
Running1:02:00 [2] 12.7 km (4:53 / km) +84m4:44 / km
Easy run, felt a bit tired to start after doing core session in the gym a few hours earlier. Left ankle a bit stiff and aching on the top of the foot. Eased a bit by the end. Strideouts to finish.