This was a strong interval session: 9.1 km in about 55 minutes, with good sensations from start to finish despite waking up tired.
The first three 5-minute reps were close to controlled threshold, but the fourth and especially the fifth drifted faster. That shows good fitness, but it also means the session carried more intensity than planned.
The main takeaway is positive: the body handled the increased threshold volume well. The next step is to absorb it with a genuinely easy recovery run rather than stacking more hidden intensity.
Takeaway. Quality is progressing well, but the late reps keep getting faster than planned. Keep using that strength carefully: finish workouts smooth, not heroic, especially this early in the marathon block.
Next step. W03D4 Recovery Run. Keep it relaxed, conversational, and intentionally boring.