This was an important session because it finally moved you out of the repetitive marathon pace groove and into real quality work. The structure was there, the motivation was there, and the first block landed right where it should have: controlled, purposeful, and comfortably hard rather than desperate.
What changed the character of the run was the progression across the three work blocks. The second block was already faster than planned, and the third block moved well beyond tempo into something much closer to a hard sustained effort. That does not erase the value of the workout, but it changes the lesson: this was not just a solid tempo session, it was a tempo session that drifted into overreaching.
The encouraging part is that you handled the challenge well despite the poor sleep score and the alcohol the night before. The caution is that heart rate and pace both tell the same story late in the session: you had more fire than restraint. That is a good problem compared with feeling flat, but the next step should be to absorb this effort and keep the next run honest.
Carry forward. This was a real quality breakthrough and a good confidence signal, but the main takeaway is pacing discipline. Tempo work should build control, not turn into a disguised race effort every time.
What followed. Long run. Keep the next long run genuinely easy and steady from the start. Let this quality session settle in, stay relaxed through the first hour, and only allow a slight lift late if you still feel smooth and fully under control. The goal is endurance and absorption, not another hard day.