Morning spin 95 mins
15 min easy warm up
4 x 15 min 55-60 cadence big ring spin; 5 min easy spin out recoveries.
I found it interesting my last big ring interval I pushed and kept higher wattage then all 3 previous ones yet I was more fatigued.
These are tough work
Evening - get this 30 min running, 3.10 miles - on land!
I was out there for 30 minutes but was stopped at almost every light, took this opportunity to stretch. Total running time came to 27 mins and I ended up with an 8:45 pace, not bad for an easy recovery run. At least my LSD pace didn't drop. I ran with very limited pain today. I think the heel pads the doc recommended helped. Plus I also focused on running with my core and kicking my legs backward instead of forward. The little jaunt its self was pretty effortless. When I finished I had no limp, this is a first. My leg was a little tender but much better then previous attempts. Ice now and we'll see how it feels in the morning. Wish me luck.