Longer Runs Ok, Time Trial Not Too Bad

Weeks of July 11 ~ 24

64.3km / 40 mi   6:39
69.9km / 43.4 mi   7:05

Mon - Rest, physio
Tue - Extra day of rest for the quads, gym workout
Wed - 11.9k with 2000, 1000 x 3, 500 x 2
   Slightly faster pace (4:30/km), felt fine, quads not sore.
   94% humidity made it a bit tougher than usual.
Thu - 80 mins, physio
Fri - 80 mins, gym workout
Sat - 65 mins
Sun - 110 mins (18.2km) felt ok, quads getting sore at the end.

Mon - Rest, physio
Tue - 70 mins, gym workout
Wed - 10.3k with (1000 x 2, 500 x 2) x 2
   Cruised them easily due to time trial tomorrow.
Thu - Multiclub 5,000m time trial on a track. 24°, 94% humidity.
   21:25 with splits of 4:10/16/24/22/13.
   Not fast by any means, but not too bad, considering I haven't run at a decent pace for four months. And it was humid. I'll take it as the first sign of getting back into good shape.

Fri - 70 mins
Sat - 71 mins
Sun - 120 mins. Club trip to seaside town of Kamakura. 8k with the middle 4k very hilly, 10min rest, then 12k at a moderate pace. All under a hot sun (28°). Then beer on the beach!