Notes
So the right calf niggled a little at first but settled down and I just felt sore calves. After warm up I really felt like I had a great stride, not overstriding, running with the glutes, very smooth and powerful. Set the watch wrong so only 3x200 (and the fourth was programmed as cool down)... absurd wind speeds but managed the T pretty well then the first two R with the wind... wow followed by one into the wind at nearly the same speed (Strava claims paces as 4:50, 4:34, 4:36 ??? what?). The cool down was exceptional. It just felt easy and stayed right at 8/mile.
Time to go really really easy tomorrow +strides to get ready for another crack at a 20min 5k.
Training Plan Entry
Interval
SHORT R work or T+R
i.e. 4x400R or 1T + 4x200R