This fartlek was the kind of running that feels natural and enjoyable: varied rhythm, hills, freedom to move faster when it felt right, and no artificial obsession with slow pace.
It was also a substantial workout. The overall pace and heart rate show that the session carried meaningful quality, even though it felt comfortable from start to finish.
Because Tuesday already included threshold work and Thursday delivered a strong fartlek, the weekend does not need another full threshold session before the long run.
Takeaway. Keep the enjoyable, free-flowing side of fartlek, but count it honestly as quality. The weekend priority is one long aerobic run, not combining every skipped Garmin block into one oversized session.
Next step. Sunday Long Run — adapted weekend session. A long aerobic run moved to Sunday. Let it flow naturally, with an optional gentle steady finish only if sleep, travel, and legs all feel good.