Notes
Still feeling my left foot/ankle pain, more painful at the start, takes about 5 mins to settle down but can still felt it for the duration of the run. 10 x 3 min efforts, building up to rpe17 with 1 min jog float between them. The 10th effort involved all running up hill (Green Gully Dip).
About the first 7 or 8 mins my hr was hovering just over 180 bpm and then settled down, this was all during the warm up jog.