Bike hills: Getting my legs back

Workout Summary: Bike 42 miles (3800 ft ascent, 3:02)

Ann and I biked out to skyline road, did big climbs during ride.
1 = West Thompson, 9 minutes, ave watts 245
2 = Old Germantown, 10 minutes, ave watts 265
3 = Springville, 9 minutes, ave watts 277

Achilles sore as hell this morning. Got into an ART massage for 30 minutes and that helped a little. When lightly squezzing achilles, then moving my foot up and down, it feels like 2 pieces of paper sliding against each other. Wierd feeling, but there is alot of friction between the tendon and the sheath. I iced X 6 times today, 20 minutes each.

For the ride, it was sore when pedalling, but no more sore than usual. I didnt crank too hard up the hills, just wanted some 1/2 IM wattage type stuff to get my legs back a little.

Overall, I did feel strong on the ride, even off the race yesterday.

Sauna Training: 15 minutes at 170 degrees

Diet:
Breakfast: cup hot cider-vinegar water. Then 1.5 cups oats with raisins and bwn sugar, small coffee with spash cream.
Lunch: Salad with chicken breast and vegies, walnut dressing and small amt of swiss cheese. 2 oz bag pretzels, water.
Afternoon: non fat latte
Ride: 1 bottle of nutrition. 2 small, 2 oz cliff bar samplers after the ride
Dinner: One 4 oz stuffed sole, 2 cups of rice-a roni.