This session came out better than the lead-up suggested. You found a steady rhythm through most of the main block, held the load without real breakdowns, and still had enough left to close faster before the cooldown.
What matters most here is not that the run looked impressive, but that it looked useful. There was control, continuity, and a clear late push even after a less-than-ideal night. That gives the session real value with the FILA Race 21K now 28 days away.
The caution is about cost. Heart rate climbed with fatigue and this run accounts for a large share of the current weekly volume, so the correct follow-up is absorption, not another hard effort.
Takeaway. Good long-run signal and good base work, but the next session should absorb the load rather than stack more intensity on top of it.
Next step. Recovery run. Keep it genuinely easy and let this long run do its job. No heroics.