Run 25:00 [3] 5.0 km (5:00 / km)
prehab
25mins run in the trails
straight to bike
R achilles still painful, so opted to X-train which was 100% pain free
Pool 40:00 [3] 4.0 km (10:00 / km)
10 easy DWR
20 mins hard DWR
10 easy
Had 40mins left of pool time so utilized that to change things up.
Bike 30:00 [3] 3.0 km (10:00 / km)
Mix of easy/tempo effort on the bike post pool run.
Pain free on the R achilles