This was a strong interval session: 7.9 km in 48 minutes, excellent sensations throughout, and a solid response despite waking up tired.
The workout was successful, but the second half was hotter than controlled threshold. The final reps moved close to 5K-10K effort, with the last 5-minute block around 5:00/km and heart rate reaching 185 bpm.
That is a good fitness signal, but it also means the next interval session should be kept deliberately controlled, especially with a long run coming the following day.
Takeaway. Quality is landing very well, but avoid racing the workouts. On back-to-back quality weeks, the goal is to build consistency rather than win each interval session.
Next step. W02D6 Intervals. Controlled moderate-hard hill interval session. Use effort first, especially if running uphill, and avoid chasing flat pace numbers.