Running29:01 6.92 km (4:11 / km) +8m4:10 / km ahr:164 max:198
Roughly 2*2km or 7min ish with 3:10 in between (my watch wasn't set up great so timings bit funny) at about tempo to threshold pace (leaving some back). Running into the wind on the first rep and with it on the second.
(7:11. 1.95km at 3:40) (7:27, 2.07km at 3:36)
No particular issues at the time, but waking up on Sunday the tendon above my right ankle is a little sore again. Maybe intensity is an issue but pain is a bit delayed.
First half of ride until my watch ran out of battery. Was feeling very restless working inside today with the sun out so I headed out on a big ride. My bottom bracket is making some very funny scraping and grinding noises which got really bad between Otley and Askwith, I checked it out and couldn't work out why so risked carrying on which was fine. Dave rang me up out of the blue whilst I was climbing Cow and Calf so I managed to get a 5 minute breather.
Cycling49:49  22.13 km (26.7 kph) +300m
Final bit of climb and then home
Running30:41  6.27 km (4:54 / km) +67m4:39 / km
I changed plans mid ride from heading on a longer one out to Bolton Abbey and instead going on a run straight after I finished a shorter ride to simulate the end of a long run which I haven't been able to do for over a year. It felt good and my foot didn't bother me at all, lots of other lower leg muscles hurting though and legs definitely feeling tired. 2:40ish of exercise and I didn't eat anything or start feeling like I needed to which was interesting (but I had drunk water.