Auto Reg rating
+2
Med Ball Throws
Backwards x 10
Hills
6 x 40m rec 2 / 4 min
5 x 40m rec 2 / 4min
4 x 40m rec 2 min
Squats
3 min rec
warmup 5r x 80
work 90 x 5s x 5r
SLDL
3 min rec
65 x 12r, 15r
70 x 10r
stretch & abs
Rating
7
Pre and post workout Achilles was great with absolutely no pain it was good for most of warmup but sore doing drills and really sore on strideouts. No issue at all on hills 
Was conscious (and it showed) I hadn’t squatted in about 5 weeks!
well well well how things can change. After considerable discussion with RJ and after much thought I have changed things a fair bit …actually a lot. I hear a collective OMG he actually does listen after all 
The new plan can be seen at
http://spreadsheets.google.com/ccc?key=0AlOXrvTXMLp1dFlPVm1HVGFIYURMbUx5bm11Znlpa2c&hl=en
as you can see the volume is way down and the weights (at the bottom of the sheet) are significantly different and are based on RJs article
http://www.singularitysportstraining.com/2040%20Method.htm
It will be interesting to see how it goes. Regardless of what happens I want to acknowledge the input and time of RJ. Thanks a lot, it is really appreciated.