This was a much better controlled quality session: 7.8 km in about 51 minutes, with moderate-hard hill effort, good sensations, and heart rate kept under control.
Because the workout was done on rolling terrain, pace is less important than effort. The 5-minute reps were challenging but not overcooked, and the heart rate stayed far below the previous hotter interval session.
This is exactly the kind of quality that fits the marathon block: strong enough to build fitness, but controlled enough to leave room for the next day's long run.
Takeaway. Hill or rolling interval sessions should be judged by effort, not flat pace. This was the right level of control: challenging, fun, and not raced.
Next step. W02D7 Long Run. Easy aerobic long run to close the week. Keep it relaxed and steady, with no fast finish and no need to chase pace.