Managed to get back to the Track...

After a couple of weeks absence..

So, managed 5k of 500m repeats w/varying rest (sometimes 100m jog float, other times 300m jog between the sets) @ L & M pace..

L pace stuff = 80 sec per 400m

M pace stuff= 76/77 sec per 400m

L= as a rule 5 sec per 400m faster then 5k race pace.. I think I'm in high 16min shape

M= 3 sec faster per 400m vs. L.. Or your 3000m race pace. 9.30 3000? Ooooh, that doesn't sound very sexy..

Anyhoo, the session was 6th run in six days, I was a little tired but got through it and my achilles felt fine..

Today resting it and a little ice. It'll be that way for a bit and I'll try to keep it on the trail as much as I can; but I think I'm good in terms of getting it back to healed.