Well after having a week off as I was strongly advised to do by many, I sat on the sofa tonight wondering if I'd ever run again. It doesn't take much for my motivation to crumble it would seem.
But luckily swmbo forced me out the door with a crowbar, so off I lurched into the night.
So after a yucky lurgey and a tiring housemove, I am officially back on programme. I managed to control my speed to my intended slow 7m per k approx and found the 7k actually very doable, with at least the feeling of another k in the tank.
So for those that advised a break. You were absolutely correct.
Just a nice lil 3.5 interval run to finish off week 3 on thursday and then onto wk4