I'm starting to slowly lift my mileage over the next few weeks now that I am back to running 6 days a week.
Monday: 12.8km in 56 mins incorporating 8 x 100m or so strides of varying speeds (from 3km/5km to building to full pace) plus 2 x moderate increases to 10km pace (1x 400m, 1 x 800m) plus 2 x 8 sec hill sprints to finish. This was a pretty hard workout. Overall pace wasn't great but the many variations in pace had its effect. It was pretty cold when I headed out and until the sun came up my hands were freezing.
Tuesday 18.4km in 1 hour 24 minutes. Not as cold this morning but a stiff easterly made for hard going some of the way. Little bit sore in my left achilles, possibly overdid the speed stuff yesterday. Have popped a couple of Nurofen and rubbed some Voltaren gel into it. Easy recovery run tomorrow should help and I'll scale back my Thursday run to 12.8km (was thinking about 16km).