So, i learnt a good lesson in wk4 r1 about going too fast too soon and then crawling home on the last run.
My plan for tonights run was to be consistent across all of the runs so i dropped the speed a little and actually managed to power through in a fairly convincing fashion. I also set a new 4k PB of 32:35
Quite pleased. I didnt like going slower but im now realising that i was pushing too fast in the first three weeks and it needs to be a bit slower for the bigger run intervals.