Tuesday - 65 minutes continuous (20' easy, 10' controlled effort, 5' easy, 10' controlled effort, 20' easy) (am) + 40 minutes on the stationary cycle (pm)

It was either this or an ergo session. I decided the principle of specificity is key, so stuck with the running. Really happy with how this panned out, essentially painfree the whole time, with a mild noticeable sensation in the final 20 minutes only. Pace-wise I was reasonably satisfied, holding 3:23's and 3:22's for the first and second 10 minute efforts respectively. I think making the session continuous helped the Achilles, as I noticed that the stopping and starting of last Thursday's run wasn't helpful. So really happy that I was able to get through a(n almost) proper session! Ran it all in the bike lane between Queenscliff SLSC and Manly LSC, so just over five 3.2km loops all up. 16.8km. The Achilles is a bit tight now, but so far better than Thursday, so looking encouraging. Will likely spin the legs on the stationary bike before lunch instead of rushing into double runs at this stage.

A nice and easy spin for 40 minutes on the stationary bike, 20km. Finished up with some deadlifts and cleans. Achilles is barely there, so extremely encouraging!