This was a very strong workout: 10.4 km in about one hour, with fresh legs, excellent sleep, and the feeling that there was still more available after the cooldown.
The three 10-minute repetitions progressed from strong threshold into much harder work. The final rep was close to 5:00/km, which confirms fitness but also means the session carried real intensity.
The most positive signal is that recovery between segments and during the final cooldown felt good. The next long run should use that fitness patiently rather than turning into another test.
Takeaway. The speed and strength are clearly there. The assignment now is discipline: count this as a hard workout and protect the 150-minute long run by keeping it fluid, conversational, and controlled.
Next step. W06D7 Long Run. Long aerobic run with paseo mentality. Keep it fluid and controlled for 150 minutes, with no fast finish and no extra distance chase.