MDay-121 -- Fri. May 22

Morning run: the 3x400m Hill Training, early to give me some recovery before the weekend: headed out at about 9:15 after dropping the Tall one at work and eating a banana; feel pretty stiff, especially the achilles tendon side. Aiming for Jabish, by way of Jackson, 202 and 9. On the way past DPW my right calf made a cramping feeling, but didn't seem to either tear or hurt the tendon any worse. Paused a bit, but then decided to go on, taking it slowly. With more warming up it felt better, and oddly was better on the uphill than on the down. Reached the bottom of Jabish at about 3.5 miles, and stopped clock at Johnson. I'd measured the distance and found that from there to top of the baseball field layby was 0.3 miles (482 meters).

Hill 1 -- 1:55; running hard at first then feeling it and slowing up
Hill 2 -- 2:05; tried to be more steady and keep it going at the end
Hill 3 -- 2:05; as with #2, feeling more comfortable with the hill but more tired

The only pause between hills was to jog back down to the start, which was ample to recover breath. After the third hill, though, I restarted the clock and headed down Jensen, then turned back on Johnson back to Jabish, then right, as far as 9, then double back to 202, and right to VFW, then homewards, stopping clock once I had the six miles done. The two sides of the sandwich ended up thus:

Time: 46:08
Distance: 6.21 miles
Pace/Speed: 7:26s/8.08 mph

Comments: As hill work this seemed fine: could go with 4 repeats, I think, and then move on to longer hills, as this was pretty conservative. But the calf? A bit worrying still.