Run intervals 20:00  3.2 km (6:15 / km)
Decided to give All Nations intervals a crack and see how it went. (A clash with a dinner meant that Wednesday night street-O was off the agenda, something I wasn't too upset about on a 35-degree evening). Slow at the beginning but ended up going reasonably well, and no real trouble with the Achilles (it's not flat either), so hopefully I should be able to shift to more quality sessions if I can't manage the volume.
Run warm up/down 24:00  4.0 km (6:00 / km)
Warm-up and down. Pretty tight all over early on but obviously loosened myself up enough to be able to handle the faster stuff. Already pretty warm.