I'm still not sure what water running is supposed to "feel like". Finding it's difficult to keep my heart rate up or maintain any semblance of running form.

Having said that, I think today's effort was more effective than yesterday's. I tried intervals that went something like this:

10 min. WU
5 x 2 min. moderately hard w/1 min. easy
5 x 1 min. hard w/1 min. easy
5 x 2 min. moderately hard w/1 min. easy
10 min. CD

Okay, if you add all of that up you don't get the 70 minutes I reported as total time. That's because I lost track of my count a few times along the way! Whenever that happened I just dropped back to my last known count ... punishment!

Had a focused massage yesterday. It was incredibly painful but I bit the bullet and just let the therapist work the deep tissues in my calf. Once again it's feeling slightly improved today.