This was a very strong and enjoyable workout: 8.5 km in about 50 minutes, with normal legs, good sleep, and a lot of energy on a holiday.
The five 3-minute reps were much faster than controlled 10K pace, landing mostly around 4:25-4:35/km. That makes the session closer to a hard speed or VO2-style workout than a simple 10K-pace tune-up.
That is a good fitness signal, but it also means the next session needs discipline. With a 150-minute long run coming right after, Saturday should be controlled threshold economy, not another race.
Takeaway. Count this as a hard session. The speed is there; now the priority is controlling intensity so the long run can still be absorbed.
Next step. W06D6 Intervals. Controlled threshold session before the long run. Keep the 10-minute reps smooth, even, and deliberately below today's intensity.