First Spin in 6 days

Workout Summary: morning spin, 35 min/ evening spin 75 min. (10 + 22 miles)

Attempted to bike on trainer this morning. Achilles painful from the very first rotation. Biked at 50 watts for 20 minutes. Still paiful but didnt get any worse. At 20 minutes, I locked watts at 200 and did alternating cadence at 90/60 every 90 seconds.
Achilles and calf remained stable, no worse but no better.
Iced 20 minutes after, then 20 min break, and 20 min ice again.

7 pm: 20 minute warm up at 100 watts.
Well, I discovered two things that keep my achilles pain tolerable. Keeping my toe pointed downward thoughout the rotation, and keeping cadence high, above 100. I have to point both toes down to maintain symmetry, with pretty much shredded my quads on the intervals. However, I was able to complete the workout without too much discomfort. My second set required slower cadence but I just kept that toe pointed and was very careful not to drop my heel. First time using my legs since last Friday...man I feel like I 've lost a bit. It comes back quick though, as long as I can stay on the bike.
2 sets of 20 minutes each
Set 1 = 4 X 5 min spinerval with 2 min rest between at 100 watts. Kept all above 100 cadence.
1 = 225 W/ HR ave 99/max 112 (Z1)/end of rest 80
2 = 260 W/HR ave 119/max 126 (Z2)/end of rest 88
3 = 280 W/HR ave 128 (Z3)/max 140 (Z4)/end of rest 91
4 = 300 W/HR ave 135 (Z3)/max 148 (Z5)/end of rest 92

5 min easy spin
Set 2 = 20 minute continuous spin, first 16 minutes held power at 225, final 8 minutes at 250
Varied cadence every 2 minutes from 100 to 60 and held same gear.
HR ave 126 (top of Z2)/max 140 (Z4)

5 min spin cd, then ice pack on achilles. Wow...I made it through a workout.

12 minutes Sauna training, 170 degrees
Diet:
Breakfast: 1 apple, water, med cup coffee
Lunch: grilled 4 oz chicken sandwich with sweet potato fries, water.
Afternoon: 3 oz bag soy nuts (8 g fat, 20 g protein)/ med. hot chocolate
Dinner: 6 oz sirloin steak, noodles, salad