started counting reps for the last few as a way of getting through the time - 12 or 13 reps per 10 secs (counting every right leg) so about 72 - 84 rpm. doesn't seem like very much, considering I was trying hard!
counted reps for 3 mins of the warm down - ave 65 rpm
right achilles sore after yesterday was bad before Christmas, then eased with only cycling, got worse this week with more walking/shuffling, not definitely really quite sore. my body seems to be aging very quickly, regularly feel like an 80-year old
down to Mill Green, up to top of King's Seat (51 mins from bridge at Mill Green) out for well over 2 hours in total. snow cover very mixed: deep drifts esp lower bit of Bank Hill, some crusted that was fine to walk on, some crusts I was breaking through, and some crusts that were icy on top and I had to kick steps into.
round and round the house (kitchen, dining room, hall loop) knee fine, although running in tight circles isn't good for other bits of me eg achilles knee feeling much better since injection in January, but I just don't know whether this sort of activity will be doing more unseen damage, or whether if it feels OK, it's OK.
while cooking bagels with Emma so lots of stop/start
fast walking/shuffling27:46  3.1 km (8:57 / km) +80m7:56 / km
got over-enthusiastic with the lovely sunshine and crisp snow and went out for a "run" not a good idea - could feel knee clicking away road up to Lawhill was clear of snow, the paths were mainly compacted snow