Still on 4km, decided to vary pace and even did some power walking and still only 2min slower thank last time. Fartlek is the way to go for me I think.
My right knee has been creaky and crunchy for weeks but no pain but now has been a bit painful for the last 24 hours. I think it's going to be mainly power walking until that settles. As I tell my patients, listen to your body!