Water Running
5 minute warm up
8 by 5 minutes hard with 1 minute recoveries
1 minute easy
10 by 45 second hard with 15 second recoveries
5 minute cool down
Real Running
It is a total coincidence that my real running session was very similar to my real running today
Walk 1 minute
Run 5 minutes
For 30 minutes
This meant 25 minutes worth of running where I covered about 4.5Km. I guess this was my Sunday long run 
My shins are still behaving, though after the run today, which was done right after the pool session, my calves were screaming in protest, they were not at all happy. After I gave the shins a good icing I massaged my calves then by the time I had a shower they had calmed down again.
This week I covered a whole 12Km running!!! YAY for me 
I am still walking around in the orthoses but I won’t be ready to run in them for another week.
Stuff
I headed into the city this afternoon for some drinkies with the girls, and a couple of token males who drifted in an out
But right now am getting close to having to hit the hay, it has been a pretty busy weekend and I gotta get my beauty sleep before heading back to work tomorrow, at this stage I’ll be needing a good 12 hours 
Had some thoughts on some other ramblings for today but that is gonna have to wait.
