Cycling1:24:48 33.1 km (23.4 kph) +214m ahr:175 max:252
Planned to do some hills on the bike trying to stay out of the saddle as much as possible but my heart wasn't working so I rode around the river a bit instead.
Running tempo 49:58 10.98 km (4:33 / km) +56m4:26 / km shoes: Nike Free Run
3x8min with 1min jog recovery near Hale oval.
Had trouble getting myself out of bed after cramping in my calves and feet overnight. Could still feel a little tightness in the left calf where the worst cramp was but didn't feel restricted by it. Right achilles much better today.
Running45:51 10.4 km (4:25 / km) +100m4:12 / km shoes: Adizero Boston
Solid run around KP in light rain. Achilles still not great, more discomfort around the tendon this time rather than pain at the heel. Legs feeling a bit heavy, particularly on the hills.