Notes
Did pick-ups of 1,2,3,2,1 minutes with about 1K rest in between. Pace was in the low to mid 3:50's, didn't feel too hard although my stride felt a little uncoordinated. Started the pick-ups relaxed and negative split most of them. Tried to do the last one as fast as I could while maintaining form. Cadence was low to mid 190's so much higher than in recent hard efforts at this pace.
Calves and achilles were feeling better this morning but achilles pain returned with first steps, loosened up a bit but by the end was hurting again. Soleus very sore in both legs, started feeling around 6k and the faster paces just made it worse, very tight after.