This was a strong threshold session: 10.4 km in just over one hour, completed despite waking up tired and without losing control of the effort.
The five 6-minute repetitions progressed naturally from roughly 5:39/km toward 5:15/km. The first four sat in or close to the intended range, while the final rep was quicker but still did not turn the workout into a race.
The important result is not the final fast split. It is that thirty minutes of sustained quality felt repeatable, controlled, and enjoyable.
Takeaway. Keep interval targets simple: use lap average, aim around 5:35/km for this kind of threshold work, and prioritize repeatable effort over chasing instant GPS pace.
Next step. W05D3a Recovery Run. Short, fluid recovery run to loosen the legs after Tuesday quality. This is circulation and rhythm, not another workout.