This interval session landed strongly: 9.0 km in about 54 minutes, with comfortable sensations and a good response to the cold morning.
The three threshold blocks were not identical in execution. They landed around 5:40/km, 5:14/km, and 5:30/km, making the middle of the workout substantially stronger than a conservative threshold session.
Because the session already carried meaningful intensity, the planned 30-minute recovery run is not needed this week. Skipping it protects Thursday's fartlek and the moved long run on Saturday.
Takeaway. Do not make up skipped recovery runs. Keep the real weekly rhythm: quality Tuesday, controlled fartlek Thursday, and the long run as the priority on Saturday.
Next step. W04D4 Fartlek Run. A relaxed, playful fartlek before Saturday's long run. Vary rhythm naturally.