Kayaking1:25:51 14.95 km (5:45 / km) ahr:133 max:148 shoes: Sharp 6.5
Paddle. With Reid and Matt. And for a very short time with Richard add Andrew (before they smashed me). Was going to do longer and slower, but this turned into a bit of a tempo session.
11 AM
Road Biking58:08 16.92 km (17.5 kph) +97m ahr:106 max:204
With the normals at lunchtime. Achilles seemed to hold up ok using my good shoes. Feeling pretty good.
Been doing the old Achilles exercises for the last few days as well which may have helped.
Lunchtime run in the pouring rain with the losers from work. Feeling ok. Strange pain in my ankle same as monday, bit of a worry. Going to try different shoes my current ones feel a bit stuffed.
5 PM
Kayaking47:18 7.8 km (6:04 / km) ahr:124 max:150 shoes: Sharp 6.5
Kayak. Felt quite good, got a bit scared by the size of the waves rolling in through the cut, managed to stay in but wasn't game to attempt surfing down any of them.