An easy 4k walk with 12 mins of running and 40 min ride. Have to ease achilles tendon back into running. Picked up new pair of you beaut inner soles by a manafacturer called "orthoheel" from chemist. Have uses these for years and one of the best of the shelf ortotics you can buy. $35 from Chemist Wharehouse in town.
Feels great to be running again. Just have to be patient with legs. Swim in a.m at Lonnie Aquatic.
Reading Cathy Freeman bio. at moment. Great read. She is one tough chick. Can also reccomend Dawn Frasers bio. I think Fraser was one of the hardest nuts ever. Amazingly tough resilient woman.