Running1:17:27 16.89 km (4:35 / km) +281m4:14 / km ahr:134 max:158
Easy with the girls and Jonny, Achilles aching a little bit - need to be careful for a few days.
Cycling50:00 ahr:133 max:172
Did a session on the bike because I want to back off until my Achilles feels good again..
10 minute warm up, 4 mins steady, 8 x 10 s sprint, 20 s steady, 4 mins steady, 8 x 10 s sprint, 20 s steady, 4 mins steady, 10 minutes cool down.
Aiming for > 220 Watts on the steady and > 500 on the sprints. Got a good sweat on.