Turbo session warm up/ cool down etc pre breakfast.
Cycling30:00 [4]
10 x 3' (1' easy). Good session, got the heart rate higher than before. Felt tired the rest of the day so must have been worthwhile.
4 PM
Running, mostly off road35:25 [2] 8.16 km (4:20 / km) +80m4:08 / km
Easy run to test the legs. Wasn't going to run at all today but the tightness and knot in my calf felt almost entirely fine. Didn't notice any discomfort at all during. Ran easy but with some accelerations every few minutes to stretch the legs.