Today 4x400m and 6x200m

Today was 2x200m @ 60,60,62,62 andd 6x200m @ 29,28,26,28,29,28 seconds. I took 200 meter jog rest between 200s and 90 sec rest between 400m. I took 2 minutes rest after the first 2 400s and then put on my training flats for the rest of the workout. Both my achilles were sore from wearing spikes on the first two intervals. I did some weight lifting after my workouts and a lot of icing. Yesterday was an easy 30 minute run and some ab work.