Intervals - long endurance 37:56  5.08 mi (7:28 / mi)
Jan's plan said 'have some fun injecting 'tempo bursts' into a run'. My calf has been saying 'you are totally f*ed, do nothing'. It was v tight in one particular spot on the way into work and walking around the office all morning, and I have had repeated bouts of soreus footus (posterial tibialis?) on the right side all week. Alarm bells were very much ringing. So I did 5 miles of tempo bursts and somehow got away with out doing further damage. No idea how. This was totally taking the piss, running this lunchtime, and running hard too, but the calf even feels better now. Odd.
Need to do some yoga as my back feels dire but I am not sure when I am going to get the time tonight.