Hi TheEd,
Tuesday July 30th, day 1, the start of the new cycle
64:45 easy at 5:22.
Wednesday wanted to do some fun intervals, ended up playing a game of tennis instead for the first time in years, all good fun.
Thursday Aug 1st, day 2
30:22 easy at 5:08
Ran before dinner and didn't have much energy. Poor planning eating wise.
Friday Aug 2, day 3, the dreaded 4x2k.....
Oh boy this session is tough!! 
" alt="" title=""> The breakdown:
1. 8:38 (4:23, 4:15, avg. 4:19)
2. 8:32 (4:20, 4:12, avg. 4:16); After this round I felt totally spent. So ran a bit too quick. Took a 5 minute break.
3. 8:50 (4:38, 4:12, avg. 4:24); Decided to start easy, felt fairly ok after 1k so sped up again
4. 8:41 (4:27, 4:14, avg. 4:21)
Total 8k in 34:46 (4:21)
Definitely not the perfect execution, I find it hard to get the pacing right. Last 4k a bit slower than the first 4k as well. However, I am super pleased with the session! Compared to the last one on June 7th, I averaged 4:45. So that's a big step forward. Also, despite the fact I probably started a bit too fast the first 4k, I would never have managed these splits at all, even flat out. And lastly, for every 2k I managed to run the 2nd k faster than the first.
Glad this session is in the pocket. Would love some feedback regarding this session.
Tomorrow resting, Sunday 90 mins easy.
Enjoy the weekend!
Johan