Notes
Jeez I'm in trouble: didn't go well. My illiotibialis was playing up. My own fault, haven't done much stretching the last couple of weeks.
Was on the TM cause my achilles was still not quite back to normal. The TM provides a softer surface, plus I can quit running and be home :)
Last 3 kilometers were difficult, due to my illiotibialis, not my achilles which was behaving really well.