Run 37:00  7.4 km (5:00 / km)
37ish mins run
Originally thought to be a 5k loop... more like a 8.5k loop, this was supposed to be a lunchtime shakeout. A bit of achilles discomfort throughout, but nothing like Sat.
Run 1:10:00  14.0 km (5:00 / km)
drills, 60m strides x5
25mins continuous tempo + hill surges on grass
Was able to make it out to help coach/train with the HS xc team. W/O was 8x "hills" more or less long drawn out inclines, surging up the hill, easy down, then easy up and surging down - i.e. alternating effort. ran as a continuous effort + 1x 4mins real hill at the end. Effort was in and above tempo for me most of the w/o. By the time we got into the fast strides at the end, my legs were pretty shot so I know I put in some decent work.
The head coaches happen to be one of my ER and IM preceptors - who later both commented that I need to fix my twisting arms. Alas, the struggle continues.