Running long 1:05:18 10.74 km (6:05 / km) +112m5:47 / km ahr:118 max:162 shoes: Solar Glide Blue
Easy run in KP with Rachel and Liam. Liam well out of sight by the top of the sand track, takes a bit less time to warm up than us oldies. Had to make some toilet detours for Liam before heading back because most of them were locked up. Rachel couldn't be bothered trying to pad it out to a long run so I tried to do a little extra by myself at the end. I probably shouldn't have, mostly pain free but starting to feel a little sore on outside of right Achilles at the end.
5 PM
Cycling52:01 13.59 km (15.7 kph) +100m ahr:121 max:153
We all rode over to gusto gelato to get Amy out of the house. Liam and I went back through KP while Rachel and Amy went back around the river.