Manic at work at the minute.
Yesterday and today, up at 4:30. Managed to squeeze in a 5k row yesterday, 5.5k today.
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just started the Concept 2 100km challenge - row a 100km between now and 24th December (thereās also a 200km challenge for the nutters)
6km this morning for Day 1
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Disaster. Meant to be an easy 7-8km. Achillies went tight again, walking after 5km.
6.5km, 45 mins. So, so, so fed up, I have Arc in just over 9wks. 
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Just over 7 hours this week, couple of zwifts and a couple of jogs, finished off today with IM mara pace run until the pace dropped, ended up being just shy of 16km before the achilles started getting a bit grumpy.
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2 hour 54km ride.
Not that cold.
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Good Zwift session this eveningā¦ Warm up, then 30mins at 95% FTP, then cool down. Certainly confirms to me that my current FTP isnāt softā¦ 
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@fatbuddha, Iām participating in that too!
5.5km yesterday, 4.5km (in intervals) this morning.
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9km of hill reps into a northerly wind, certainly made the descent rather rapid. Beach XC this weekend with snow predicted as well
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not done todayās yet - will jump on an do a quick 2km sometime
Iām at a complete loss now. Achillies still troublesome. Walk, rest, spin? 
I would do whatever doesnāt cause you pain. Spinning? Also, do you need new running shoes? one of my running partners has achillies problems if he doesnāt keep up-to-date will shoe mileage and changing shoes - just an idea.
Sorry for your training aches and pains - hope it can get sorted soon.
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Was in the climbing gym for 3hrs yesterday so didnāt run. This meant I was behind in the 100/100 challenge. So went for two runs this morning. First run was a hilly 5km with 174m ascending, second 7.2km. Now Iām up-to-date with my runs and feeling better!!
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Good plan Anna.
On the shoe front, I donāt track mileage but do tend to over change my shoes. I always have at least 2 x road and 2 x trail in my rotation and I have some little plastic balls that I put in them, so I know which ones to use next time.
They look ok at the moment but could be up for change 
Mine always benefit from a spin first and then maybe a walk afterwards.
I also found a light jog wearing calf guards made a big difference (apart from the embarrassment factor of possibly being seen wearing them around the lanes!)
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Tempest Fuigit on Zwift. 33.21, 210 av watts
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Phew, someone has actually done some triathlon related training 
Hope the Achilles is ok, btw.
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Didnāt feel it at all. Will do a 15 min walk later. (probably to the shops and undo the training 
)
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Very short HIIT session during lunch break. Overall an improvement of 10 seconds since same workout last week but bike split is still 40-50 watts below potential.
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5 x 2 mins hill repeats on treadmillā¦. decent session that made my legs burn a bit!
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Fuck all last 2 weeks now. Tight heel tight last week, settled down and left heel tight this week. Super weird. Exact same thing. Been feeling run down etc so figuring body needs rest so will pick it up again next week and enjoy rest
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