I ran my 9.5km loop in 39:03 (4:07/km). Feeling good at the moment.
The plan for this week is:
Wed - track 10 x 800m off 75 secs
Thu - easy 10km
Fri - 2 x 12 minutes tempo
Sat - easy 10km
Sun - 8km race with 8km warm-up/4km warm-down (long run of sorts)
That should give me just over 90kms for the week.