Run race 46:05 [4] 4.7 mi (9:48 / mi) shoes: Inov8 Mudclaw 300
BCR Winter League - Broughton Fields & Railway line.
Cold and drizzly but enjoyed the run - uphill felt ok, but once down and on the railway line then my left heel began to hurt. Kept going through second loop but really shuffling on the flat second time.
Mega stretching has eased the pain but left leg still sore when walking.
Walked around SummerHouseKnott hanging kites for tomorrow training.
3 PM
Bike hills 59:30 [3] shoes: Bike - Fondriest
Coast road - Birkrigg - Scales - Gleston - Dendron - Dalton - Urswick - Ulverston.
Pleasant sunny day without toooo cold a wind. Tried to keep revolutions high & pleased to beat the hour.