Yesterday after work, I did an easy run on the treadmill. I ran for 50 min at 5.3 mph, which gave a distance of 4.41 mi. My Achilles have been feeling much better. I'm planning on getting back to my training schedule and speed work next week.
Fortunately my injured shoulder improved a lot throughout the day yesterday. This morning it was certainly much better than yesterday morning. I iced it three times yesterday and once already this morning. Hopefully it will continue to heal quickly.
Today is my rest day, so this morning I did my shortened version of P90X2 Recovery + Mobility. I burned about 70 calories.