Could not have asked for anything better after a horrible last week. I took the first to day of the week easy, actually I was lazy. But the last two days have been good and did 7.5km runs on both days in a decent time of 43-44mins. Hope to do another 7.5km run tomorrow, which will make it the first time when I have successfully done three successive 7.5km runs. Now I just need to top it off with a good long run on Sunday. It will then setup the stage for my long 13km weekday runs to work, which are scheduled for September.
I have been doing some free hand exercises for strengthening the upper body and thighs, so that should also help during my long runs.