This was a well judged interval session: 6.8 km in about 46 minutes, with rolling terrain, a few short surges, and good control despite still feeling some accumulated heaviness.
The two 10-minute moderate-hard segments averaged close to 6:04/km on uneven terrain. That is a useful aerobic-strength effort without turning the session into another threshold race.
The key signal is that quality is still landing while the legs are carrying normal marathon-block fatigue. The next long run should stay easy but fluid, not artificially slow.
Takeaway. Use easy fluid running rather than forcing a shuffle. If conversation is easy and the stride feels relaxed, 6:55-7:15/km is an appropriate easy long-run range; slow down further only when the legs genuinely need it.
Next step. W03D7 Long Run. Long easy aerobic run to consolidate the week. Keep it conversational and fluid, with no planned fast finish.