Notes
First time running somewhat hard in almost 3 months. The plan was 2 miles with hard straights and jog turns. I knew I was out of shape and estimated I would hit the first mile in 7:20/7:25. I was 7:21, but about another 100m I bailed as I was struggling, (mentally as well as physically) and instead added 4 x 200 with 200 rec.
The good news is Achilles wasn't too bad until the mile cool down.