Notes
RPE Hard 9. went to bed with a sore left achilles and sore rt calf. Woke up with a sore left achilles. Rt calf ok. After the run I felt ok. Stretched 10+ mins before. warm up 20 mins. Stopped at mile 1 to stretch again. Had a tailwind the first 20 mins. So the run felt easy. Fartlek 30,60,90,120,90,60,30 secs with 30 secs recovery between each..Recovery 2 mins then began 2nd fartlek. 2 min recovery then walked for a while followed by stretching.