Out early in the morning for 30km on the bike. Good ride although the headwind was so average for the final 10km. Couldn't get anything going. Then on the on the run in the afternoon. First run on a Tuesday since being injured. 8km in 34:45 (4:20s). Felt really easy, heart and lungs feeling really fit but the legs are still achy especially now. On for yet another roll and stretch before tackling training tomorrow night.
Really rate the bike, run combo, it's keeping the fitness great while helping a lot with strength and recov.