After resting Monday, cycling and walking Tuesday and walking yesterday I finally got back out for a run today. I went to the seafront in Southend to get away from all the asthma inducing things here and it made a nice change to run looking at the boats and the water, even if the wind was nearly knocking me over the sea wall. I found that my legs have not recovered yet from Sunday's race and there's pulling and aching going on around my ankles and lower calves so I had a short run and when I got home I went for a walk instead.
Its a sunny day with a strong wind but quite fun to be out in it. I didn't get to run in the Nike Frees today because of the aching, I thought it better to let things return to normal first.
Sensible - for a change!

3.7 miles
40.24 minutes
10 3/4 min miles pace
Average HR 146
Peak HR 167