3rd-9th

Saturday
rest. Had planned to go for a long slow run as i have not done this in a while and if elt like doing it. However my Achillies was telling me somthing diffrent. It was the worst its been for over a week and both calves felt tight so would only cause mre jarring when running, which i was sure would not help the ankle.

Sunday
Achillies feeling better and had planned to do this long run today but wanted to do a 1500m (ish) session instead (Running faster does not seem to irrate my achillies as much compared to running slow)

4km in 15.00mins
This was slower than i wanted but it is an undualting course with two big hills (if you remember my road i ran up that twice). I will keep building on this. I have a course which is 5.6km and nt to be able to run this well by the end of the summer,.

6.37min recovery
10x300m on grass

1. 49.....31
2. 58.....30
3. 50.....30
4. 54.....31
5. 50.....30
6. 58.....32
7. 49.....30
8. 55.....32
9. 47.....31
10. 50

Just aimed to run this as relaxed as possiable and to see how fast it could go. Tried to keep to strict recoveries, Stood still for 30seconds and then went again, doing this felt fine and was recovering quite well.
The odd numbers were down hill and the evens going up (going up hill it was also Very Very windy)
The last rep was the best, i put a bit more effort into this and i felt much more powerful.

Monday
Physio type thing. Massaged my calf, Ankle is getting more flexable

Tuesday

Rested again. Legs were aching a little from Physio yesterday and he had said i need to take two days of no contact running

Wednesday
15mins run
finsihed in the same place as last time in pretty much the same time.

Thursday
Track 10x300m

1. 45.....70
2. 46.....81
3. 46.....75
4. 48.....101
5. 47.....8.47
6. 50.....46
7. 54.....49
8. 54.....48
9. 56.....58
10. 50

the first couple of reps felt pretty good and comfortable, but the thrid and from then on my legs got really tight and i just could not sustain the same speed or effort. Its started of in my legs but thinking about it after the session i think the back got tight as well which did not help. We took a walking lap recovery and did another 5 slower. I wanted to just get my body used to doing this sort of workload

Friday
16.18.....Fin 186.....Ave 169
1-162
2-130

Was 15seonds faster compared to the last runs and i managed to run probably just over an extra 300m. Legs were still quite stiff from yesterday