Wangen-Tuggen-Benken-Tuggen-Wangen picking up all the hills I could on the way and riding them hard. HR got satisfyingly highish and I felt spent at the end.
Didnt feel achilles while riding ecxept if I let my heel drop down too much which I tried to avoid. Also felt very occasionally during the day ie walking down stairs.. but it wasnt stiff in the morning.
Strength33:00 [0]
10m planks, 5m abs, 10m floor glutes, 6m legs/squats, 1m calves, 1min pushups
A little tentative about achilles on calf raises so just did very gently with both legs.
Calf massage after.