Cycling2:07:57 56.08 km (2:17 / km) +867m2:07 / km ahr:131 max:157 (injured)(sick)
Solo Akuna. Too cold to be enjoyable. Strange ride - had two guys attack me three times on Mona Vale Rd and then object when I caught back up. Wasn't going to do the full ride but caught a largish group, 10 or so, after dropping the two jokers and closing a ~400m gap. The group ("Through Strength") was OK until heading down the steep hill. Half of them disappeared ahead while the guy in front of me was on his brakes on every corner. Then after I got past him after the hairpin he and two others shot past and dropped me fairly easily. Didn't see any of them again until I passed them stopped at Terry Hills Thai. Akuna East 11:52 (slow), McCarrs 10:36 (slowest ever recorded). Struggled on Snives hill.
Jarred L knee starting at a traffic light. R achilles OK, not sore. Cold still hanging around.
Cycling36:40 13.07 km (2:48 / km) +254m2:33 / km ahr:119 max:141
Slow ride back from W Chatswood. R achilles sore when standing on the pedals, so stopped doing that. Cold is still very productive at the back of the sinuses, but not as bad as last week.
R achilles improved a bit from yesterday - still limping, but much better. Adjusted reformer - 80 reps on heels, 36 each on toes, no single legs. Better at hamstring curls. To do bridge on roller.