Running, mostly off road warm up/down 1:01:55 [2] 13.34 km (4:38 / km) +100m 4:28 / km
Warm up running in the forest and cool down on HoB trails. Cool damp day but no wind and the rain stopped just in time.
Road Running intervals 11:40 [5] 4.1 km (2:51 / km)
10 x 70s (90s jog) on an empty stretch of road at HoB. Perfect place for short reps, only very slight gradients. Wasn't sure how the achilles might be so planned to stop if I noticed anything but it was fine. If there's any bad reaction from today I'll take an easy week. Surprisingly tough session, after two reps I was finding it difficult. Probably what I'm lacking though.