Achillies Tendon Niggle - Day 13

OK so today more positive.

Decided rather than treadmill 2 miles at 16 kmph to have a go at a progressive from easy to tempo. Protocol mile increments at 160w, 270w (2 easy) 280w, 290w (steady) and 300w (tempo). Easy cool down afterwards.

Must admit the achillies was OK - settled in and although it was certainly letting me know it was there it didn't feel like a hinderance. I don't think I could push an awful lot harder BUT it was good to finally get some pace in. It did feel initially like it would never get below 7/mm but at 290 and 300+ it was way under.  In honesty it was probably a bit slow for power but wearing the Adios Pro. In the next% I would assume more pace for power (but also more HR!)

Best the achillies has responded and positive after a little achey yesterday (plus it was a real world run!)

Will do rehab tonight, introduce some plyometrics via skipping. I'll save the box jumping just yet !!

Tomorrow the plan was rest but may do a very very easy shuffle to keep some conditioning in the legs and operate on a 6 day routine again. I'll see, I'm not sure it responds well to to much straight rest.

Todays stats -

5.7 miles, 7:01/mm, 283w

1 - 7:27, 262w, 136bpm

2 - 7:18, 277w, 146bpm

3 - 6:56, 288w, 151bpm

4 - 6:37, 301w, 158bpm

5 - 6:22, 314w, 162bpm

6 - 5:48, 255w, 144bpm (0.75 mile)

Air Power 3% avge - this was a slow day !!