Decided that the Achilles wasn't ready for intensity at the moment. Pulled up quite sore yesterday morning, but progressively got better as the day went on. So decided (and reluctantly) went back to the rowing ergo for a session this morning. Felt really good for the first half of the 4km effort, but then the freshness of not rowing for a week wore off. Still held a great pace, averaging 1:55.6/500m pace; a good second per 500m faster than previously. Was thinking of doing a 3km effort following this, but the former really took it out of me. Settled with 4 x 1000m, with legs full of lactic acid (scientifically incorrect, but I will use simple on my blog) which showed with the paces; 1:54.8, 1:55.8, 1:55.5, 1:55.4/500m pace. Then down to 500m efforts. Don't let their shortness lull you into a false sense of security. I was pretty much spent now; 1:55.4, 1:55.6, 1:55.8, 1:55.1/500m pace. Only two of them were faster than what I managed to hold for 4km. Admittedly, the first 15-20 seconds of each effort is simply getting up to speed, so the averages more than likely are inflated the shorter the distance, as it takes a relatively longer component of the interval to get going. A short break then into the dreaded 30 minutes steady/easy. It's meant to be 'easy,' but I have been using the term 'steady' as there is no such thing as 'steady' on the rowing ergo. 2:08.08/500m pace. Just over 17km all up. Didn't manage to stay dry either, covered in sweat - not rain, like my fellow runners (still jealous). The plan is to get out for an easy 40 minute jog later today, but I may change this to a spin on the bike instead. The easy running hasn't flared it up, but just want it to come good ASAP. I'll see what the weather is doing. First world problems!
Decided to play it safe and stuck to the cycle. 40 minutes spinning whilst watching a replay of Friday Practice of the brand new European Grand Prix in Baku, Azerbaijan (not really Europe). 21kms.
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