Running48:02 7.86 km (6:06 / km) +76m5:50 / km ahr:127 max:156 shoes: Brooks Glycerin grey/blue
A little bit of city to surf spectating in KP with Rachel. Achilles the best it has been for a while but still had a couple of times when it got a bit sore.
Cycling2:48:15 73.48 km (26.2 kph) +161m ahr:132 max:164
Afternoon ride around a loop inspired by tRicky's Thursday ride. Kept the effort pretty high by my standards so I was feeling pretty wrecked by the end.
Running intervals 45:53 7.77 km (5:54 / km) +25m5:49 / km ahr:140 max:168 shoes: Brooks Glycerin grey/blue
Intervals with Rachel, Simon, Wayne, Paul and Liam.
1.5k, 2x1k, 2x500m with 1:30 rests. Tried to take it a bit easier this week but couldn't resist going a bit faster on the 500s. Achilles feels better at the time running faster but I think suffers more for it after cooling down.
Liam and I started a little later and did a shorter warm up with a toilet stop. Also cut the warm down a bit short because my Achilles was a bit sore and Amy's tennis lesson was finishing.