I use polar personal trainer to track my exercise (as I have a polar watch/gps/heartrate monitor). the idea of carrying a phone around when I'm running doesn't appeal to me.
on your distances, I recommend you only increase by 10% each individual run (i.e. if you do a long run of 15km, do 16.5km for your long run the next week) and for the cumulative kilometres each week. you'll feel better later on when the kilometres are really ramping up because you'll have given yourself time to build some muscle. I jumped up in distances too quickly at one point and gave myself problems with my knees. basically the quads/hammies weren't strong enough and the knee joint was trying to do all the work. better to be a little short on km trained but injury free in my opinion. adrenalin/stubborn-ness will get you across the line on the day of the event, even if you're crawling.
definitely run in the cool.
I've had a lazy week (i.e. not run at all), so this Saturday I'm going to aim for a 20 minute park run. I've run sub 21 minutes in Edinburgh, but the fastest I've run at my "home" parkrun is 21:54. i'll be happy just to lower my PB really.