Pool Workout 55:00  5.5 km (10:00 / km)
Preact id my heel raises as well
played a dodge ball game. It was super fun I scored 17points.
Pool warm up did 2 x (6min of swimming and kicking) I got back to the wall at 6:09 it took longer to kick back then it did to kick out.
Did the drills. I was really focusing on the key point for each drill was and I felt like I got a lot of them that way.
Did pool workout #8 3 x(30s, 45s, 1min, 45s, 30s) with 15s between rep and 45s between sets. For the first two sets I was focusing hard on going fast and my knee drive was lacking. For the last one I was focusing on driving the knee and going fast. My HR was 26 which was higher than the previous week, so I got a little more out of myself.
Finished with some deep water running which I am starting to enjoy.
Running 45:00  9.0 km (5:00 / km)
Maxie and I went for a nice off-day in Centennial. We wanted to meet up but I had a busy evening planned. We had some good chats. The Achilles always feels less sore when running with people, especially when in good conversation. I was going to stop at 40mins with Maxie but I continued to 45.
Strength 15:00 
After pool we did drills, 6 strides. My leg was very painful in my spikes and I had 13mm spikes in which made my foot strike awkward. Did hip mobility, 2 sets of 30sec plank series, ended with stretch and roll and a 10min ice tub.