This was a very good fartlek session: 8.4 km in just under 55 minutes of moving time, with excellent sensations, normal legs, and strong rhythm throughout.
The fast 2-minute segments were mostly controlled, but several drifted a little quicker than planned, closer to 5:20-5:30/km. That is a positive fitness signal, but it also means the session carried real quality.
Because this came only two days after the interval workout, the next long run should be treated as purely aerobic. The goal is to absorb the first quality week of the marathon block, not to prove fitness again.
Takeaway. The first week of quality is landing well, but the plan will work best if hard sessions stay controlled and the following long run stays genuinely easy.
Next step. W01D7 Long Run. Easy aerobic long run to absorb the first quality week. Keep it relaxed, steady, and clearly below workout effort.