running 10:32  2.26 km (4:40 / km) +18m 4:29 / km
tempo section while Rachel was having her 10 min recovery - a bit over 5 1/2 laps of the school track
back sore by the end
strong NE wind meant that pace varied from 4:12 - 4:20 on the downhill with the wind bits up to 5:00 on the uphill into the wind bits, despite probably trying harder on them
running 19:28 
wu and wd with Rachel, very slowly
physio appt after run
not much wrong with my back that he could find.
massage and ultrasound, got a couple of stretches / mobilisation things to do.
take ibuprofen and go for it.
easy jogging when ready afterwards and it should go away.