Run intervals ((fartlek)) 16:00  3.8 km (4:13 / km)
I probably sounded a bit down in yesterday's entry (and certainly would have seemed a bit down to anyone who was there post-run). I did note there that I have good days and bad days, and today was much better. I've come to a theory that calf tightness may be contributing to my Achilles problems (since I haven't been having my regular massages when travelling, and the soreness often surfaces during/after travel - soft ground may be a factor, but it was also happening on last year's road trip). If so this morning's massage may have helped; will have to wait and see whether it had a lasting impact.
Whatever the reason, I felt good enough for a 250 on/250 off session on the Tan at lunchtime - not 100% right but not struggling as I have the last few days. Not particularly stellar as a speed session but that wasn't really the point today. Doubt I could have kept pace with the 3.20 kilometre that Bruce had just done when I saw him.
Run warm up/down 31:00  6.5 km (4:46 / km)
To/from the Tan. Full marks for stupidity to the person who drove through the red light outside the police headquarters.