The 3 x 10 minute threshold workout was completed with normal legs despite very short sleep and a cold morning that made the early effort feel more aggressive.
The session was demanding because the pace varied more than necessary, not because the planned workload was wrong. The useful adjustment is simpler pacing: settle into the rep, use lap average, and stop reacting to instant GPS fluctuations.
This workout does not require a new marathon-goal recalibration. It is one quality session completed under imperfect recovery, and the next step is to absorb it without adding unnecessary mileage.
Takeaway. Use one broad range and one pace check per rep. Do not chase instant GPS pace, and do not turn cold-weather sharpness into an early surge.
Next step. W06D4 Intervals. Short 10K-pace repetitions. Fast enough to feel sharp, but controlled enough to repeat five times without sprinting the final rep.