Intervals 18:00 [5]
Loch Kinord loop with S, 6x3+1. Good warm-up with a few surges to test achilles, seemed OK but I was aware of it. Started first interval and again was aware of it but not painful. Kept going and at end achilles was not 100% but pretty damn good - hardly any pain to the touch. Good calf stretch after seemed to help.
Intervals themselves were pretty tough - each one got harder and by no4 I was almost sick after. Still getting this done without breakdown of achilles is a big step forward, maybe I can still race :-)
steady run warm up/down 35:00 [3]
Good long warm up and still had a fairly long grovel back at the end - really struggling to jog at end of session.
stretching 10:00 [1]
First for a long time, felt good.