Legs not recovered well from Wed. PM intervals + Thu. AM long run, so decided to skip the 5 mile trail race - and then a sore throat began mid-day - possibly related to the slow recovery (being the first symptom...?)
3 PM
Running39:00 [2] 6.0 km (6:30 / km) +50m6:14 / km shoes: R-NB 481 Gray/Orange 4
Running intervals 44:06 9.11 km (4:50 / km) +5m4:50 / km ahr:148 max:174 shoes: R-NB 481 Gray/Orange 4
2xmile @ 1/2Mar, w/ short jog rest, then 400m @ 5k, 400m @ Recovery-Run pace back/forth.
6:24, 6:23
89/2:01
90/2:04
89/1:59
87/2:09
92/done (getting tired by the end...)
8hr week, then 10 next, then 6-ish in prep. for QOC
Note
Left Achilles a little twingy during minutes 3-10 or so of today's run - similar to what I though might have been the R Achilles twingyness yesterday, but I'm now thinking must've been the same (L) as it was the same very mild tightness. Just something to note, in the off chance it gets worse. First sign was walking around perhaps 10 minutes after finishing - which inspired a cooldown run where it faded away.
12 PM
Running42:25 6.13 km (6:55 / km) +211m5:54 / km ahr:128 max:152 shoes: R-NB 481 Gray/Orange 4