This worked as a useful in-between session, but it came out a little livelier than planned. The opening was controlled, then the main running block kept tightening from 6:22 down to 5:55 per kilometre before you moved into six clear 20 second strides with proper recoveries.
The good news is that the run looked sharp rather than messy. Sleep was better, legs were normal, and the strides were clean enough to give the session real activation value. It did not look like a flat recovery shuffle; it looked like a bridge run with some bite.
The caution is about discipline, not damage. Average heart rate sat high for an easy day, so the real lesson is to keep easy runs honest when you can. The value of this session is that it leaves you ready for a proper quality workout next, not that it quietly turned into another moderate effort.
Takeaway. Good bridge session and good activation, but do not let recovery days drift into moderate work every time. Save that energy for the next true quality session.
Next step. Threshold blocks. Make the next run the real quality day. The aim is time at a strong but sustainable pace, not a race effort.