Running 8:01  1.8 km (4:28 / km)
8 min tempo, left Achilles was so sore after this
Running 3:45 0.8 km (4:42 / km) +18m 4:13 / km
Gave it a wee walk and felt okay, so started the session, plan was 20 mins of hard up and easy down, but my Achilles and both shins were just so sore, cba to work through that so just bailed.
-Very painful to stretch and roll left calve