An easy night run of 11km in 45:51. Same run as last week but 8 seconds quicker. That's 4:10/km pace.
This week's main sessions will be intervals on Wednesday at the track. Then a 5km time trial/race on Saturday morning - again at the track. Not sure yet if I'll run flat-out and go for sub 15:30, or use it as a hit-out for target 10km pace which is just under 16.
Long run planned for Sunday.