Notes
Really good spin this morning. High rpm from the start, and about 10 minutes near the end one gear higher while maintaining 80-90 rpm. surely went anaerobic for a bit, or at least pushed the lactate threshold. followed up with quick but complete weight routine. great workout. only thing better would be a run!
right achilles much better today. was a little more sore upon waking than it has been, but i stretched it, did some eccentric dips and some raises. massaged it really hard and long last night during jesse's baseball games. cross friction, effleurage, and petrissage for probably an hour. Also worked the knots in my calves a bit. after my (cold) shower this morning, almost pain free. walking almost normal. not going to run anytime soon--really want to heal this completely and never have it again, but i'm very encouraged.