Cycling2:55:54 60.01 km (20.5 kph) +669m ahr:122 max:163
Rode out to Rob & Lois's house where Rachel and Virpi were doing a long run. Got a bit lost at times so not the most direct route. Legs decided they had had enough somewhere near falls rd primary school.
4 PM
Tennis1:15:00 [1]
Hit with Liam. Actually tried to play properly at times which was good fun but probably not good for my Achilles. Made some good progress on my serve.
Cycling32:06 12.88 km (24.1 kph) +147m ahr:126 max:173
Had a little time after work before everyone else got home so I thought I'd better go for a ride.
Went straight over to KP and turned left up May Dr. I was taking it fairly easy until a commuter on a good road bike came past and I decided I should try to stick with him. It was pretty hard work and I had to get out of the saddle on the last bit to the circle, but I did have to move alongside him a bit at that point so I think he was suffering too. I didn't think it was too extreme an effort at the time but after cresting the hill my throat got really sore and hadn't completely recovered by the end of the ride. I think it was the combination of cold air and a hard effort when not properly warmed up. Did a couple more hills, which were fine, but of course I had to go back down in between, which I did not enjoy.
Running intervals 36:41 6.0 km (6:07 / km) +3m6:06 / km ahr:126 max:165 shoes: Brooks Glycerin grey/blue
Joined Rachel's intervals group for a little jog after work. Hadn't decided if I would try to do any of the intervals but it felt ok jogging over there so couldn't resist giving it a go. I had thought I would mix walking and jogging but mostly jogged apart from stopping at the hitting wall to talk to Liam.
Even when I started the first effort I wasn't sure I was joining in, everyone seemed to be just jogging and looking around so I thought it might still be the warm up. Surprised it was actually under 4:30. Second effort Virpi pushed the pace a bit so felt more of a solid effort with a 4:17. Felt the Achilles enough in the middle of that effort to think I probably should stop but of course I didn't and it wasn't as bad at the end so couldn't resist the third. Rachel seemed to start this one a bit faster and I felt a bit better going faster so just tried to keep it steady fit a comfortable 4:05. Did one 500 in 1:51 and decided I'd better stop there because I knew I would go faster again if I did another and I thought that would be pushing it too far.