KL is a 16k course I run with a number of hills which skirts the Bay run and joins it in parts. My PB is 71.58 run in late December when the weather was cooler. Pushed hard all the way and very pleased with the 4.30 pace. No knee issues and that problem has gone.
This is a full on week for distance and intensity - no easy days as such so it will get ugly as the week progresses and in particular with the heat and humidity.
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