Couldn't face more laps of KP with intermittent showers so headed to the gym instead. Started with 45min on the bike, average 150W with 4x1min efforts at 250W and 1 at 300W. Followed that with 15min on the elliptical thingy and 10min on the rower. Had a little walk outside to cool down then did some squats, bench press and a few other weights.
Running23:30 2.66 km (8:50 / km) +11m8:39 / km ahr:96 max:130 shoes: Brooks Ghost 10
Walked over to Rosalie Park, shuffle jogged around the ovals for 10 minutes and then walked home via the IGA. Achilles not feeling great but at least it didn't get any worse during or after running.
1 PM
Cycling1:24:31 33.36 km (23.7 kph) +348m ahr:127 max:161
A few loops around KP taking it relatively easy. A few little showers but nothing too serious.
Cycling1:02:13 27.99 km (27.0 kph) +298m ahr:132 max:194 shoes: Reid-CX
A couple of tRicky laps after work (20.32, 19.43). Put new stem and pedals on earlier in the day which made it a bit more comfortable. Felt much more efficient on the climbs with my shoes clipped to the pedals.