Conshohocken Honda-Norristown bridge. Train-tracks to N. Henderson, Henderson ->home. Was aiming for two hours, but was amazed at how fast a one-way jog was...
R-achilles mildly sore (not something I'd like to sprint on)
Running (Warmup/Intra/Cool) 19:00  1.9 mi (10:00 / mi)
Running (Intervals) 12:32  2.4 km (5:13 / km) slept:8.0 (injured)
3x800 w/ 2:30 jog rest. R-calf (sore on/off for nearly two weeks) was more sore after each one (from almost nothing after the first one) so I stopped after 3x instead of 6x. I was painfully slow again anyway.
1:35+1:33 = 3:08
1:35+1:35 = 3:10
~ Vdot of 48-49 - like speedwork two weeks ago, but much slower than last fall. What's going on with me? Maybe my calf was holding me back today??? I wasn't horribly tired at the end of each 800, but I just felt I couldn't push that hard that long...