FAILED !
I didn't end up doing the run with its usual day gap however I did still do it and my next available time (today)
calves a bit better although due to 2 times knee surgery etc I always have twangs (ops due to my love of netball)
I had to walk twice however I was on a treadmill so kept the walk speed at the same speed as I was jogging at so is this a fail? or a really jog
On a plus side the first 10 minutes I genuinely felt great and also managed to do a sprint finish
will see how I get on with the week7 day 1 then assess weather I need to go back
2 weeks until dirty dozen 6k obstacle race and at least I feel I can finish it now