Windy work...

wind speed at 16-20kts with gusts up to 22-28kts...my session pretty much worked across the wind...there were two small yachts (? i'm not a nautical person so probbaly using the wrong term here) in action on the lake, one of which capsized - it took about 10-15mins before the three occupants returned it to an upright position (including one attempt where they got it back up only for it to be promptly blown over again!)...

the stats:
start temp/humidity: 13.6/50%
start time: 1:16pm
total distance: 7.87
total time: 50:45
total calories: 600
avg HR: 146
finish temp/humidity: 13.5/45%

lap details:

Time	Distance	AvPace	AvHR	Recovery	AvRHR
10:00	1.84k	5:25	166
light stretching					116
6x80m building from 75% to 100%
2:00	479m	4:10	151	SR1:00	138
2:00	467m	4:17	156	SR1:00	147
2:00	453m	4:24	152	SR1:00	145
2:00	448m	4:27	154	SR1:00	151
2:00	458m	4:21	155	SR1:00	151
2:00	479m	4:10	159	SR1:00	154
10:00	1.81k	5:31	151

no major problems last night with the heel/calf...no ache this morning but still operating with a post-run icing session...i have my appointment tomorrow morning (after cricket's running/abs session) with James at Clinic88...