Melbourne - 80 continuous

Supposed to double today but:

(a) in Melbourne; and

(b) achilles is too sore.

So I just did Thursday's session instead - 80 continuous.  Consists of 20min jog, 20min Fartlek (2min on, 1min off), 5min jog, 20min tempo then 15min warm down jog.  Quite a bit by the end (20.2km so 3:57 average) with the tempo averaging 3:27's.  Happy with that as I felt in control the whole way through.  If only my bloody achilles would improve I'd be starting to feel more confident.

Doing all the 1%'ers on the heel now in an attempt to nip this in the bud.