Running18:35 3.45 km (5:23 / km) +7m5:20 / km ahr:128 max:137
Achilles playing up, guess it was the hill sprints on Friday, but it managed a session + a couple hill sprints on Tuesday, hmm. Stuck to tarmac mostly and it seemed to come and go, but then worse on the slight uphill incline so called it a day.
Cycling36:34 ahr:130 max:153
14.4k, +230m, 23.6kph
Nice to get out in the sunshine and bike was running well. Achilles fine, even out the saddle, and also fine walking down and up stairs.
Running1:25:30 14.7 km (5:49 / km) +363m5:11 / km ahr:138 max:157
Medium long on the moors, slightly longer than previous weeks. Went up to Little Holder Stones and then Two Lads so had a fair bit of terrain munching. Some quite cool mist hanging around on the tops too. Still not completely out the woods with the achilles, has felt 99% for a while, but reckon as long as I don't do anything stupid then eventually I'll forget about it.
Running1:12:18 15.29 km (4:44 / km) +115m4:33 / km ahr:149 max:179
3 x 6mins (2mins), 2 x 3mins (1min) on the canal, avg 3:41s.
Made it a bit grim for myself by having tailwind for the first two 6s and then headwind for the last 6 and 2 x 3. Wanted 3 x 3 really but was becoming an above-threshold effort to keep the paces consistent, maybe should've backed off but ah well. Finished off with 2 x 20s sprints on gradually uphill tarmac. Legs average, but happy with the calves not getting super tight, and shins all good.
Cycling40:02 ahr:132 max:158
14.1k, +320m, 21.1kph
Lovely afternoon for a little spin, first time I've been warm wearing just t shirt and shorts this year. Good day's work.