Cycling warm up/down 18:41 5.43 km (17.4 kph) +171m ahr:125 max:145 shoes: Kona Jake the Snake '14
Running (Road)1:09:06 14.01 km (4:56 / km) +216m4:35 / km ahr:142 max:160 (injured)shoes: Mizuno Waveknit 3 (navy #1)
Went out to Faulconbridge ridge for something vaguely flat to see how Achilles reacted, was ok to begin with but tightened up again as it went on, probably should have cut the pace/turned around sooner but was keen to enjoy the views.
2 PM
Cycling warm up/down 12:45 5.49 km (25.8 kph) +55m ahr:105 max:130 shoes: Kona Jake the Snake '14