Running36:11  8.1 km (4:28 / km) +80m4:15 / km shoes: Asics GT 1000 8
Putting this off all day but eventually scraped myself out for a couple of meadows laps.
No point solo-sessioning on a injury waiting to happen when there's no races coming. Need to abandon the training plan and adapt to something that looks a bit more like injury mitigation and base miles. No excuse to stop training though.