out, around lake a, and back.
I tried to run the part around the lake just a hair faster than usual, running at 145 bpm instead of strictly below. The out and back would then be cooldown. The results was
I probably should have done the back a little slower, but overall this is what I was going for. My quads are still very tight. Hopefully they'll be better tomorrow. I didn't notice my calf/achilles thing at all today.