Notes
7miles aerobic, 150-155bpm with 8x100m strides:
Ran 4.5 comfortably averaging 151bpm and a 9:17 pace, then ran 6 strides over the next 2.5 miles. each stride raises the HR to mid 170's and therefore takes some time to recover back to 155, then i would repeat. Maybe I'm doing this sprints too fast. Finished with some form drills
Balls of feet did not hurt much anymore, however iced after run as a cautionary measure.