I took it really easy today. I ran my 16.4 km route (just over 10 miles) in a time of 1:12:48 so that works out to 4:26/km. Legs were a little sore from yesterday - especially the calves. Understandable when you've run a half marathon on the roads in racing flats.
That's 101.0km for the week. Notice a trend here? Another biggish week next week than will be a 2 week reduction in volume in the lead-up to Oct 25th.