This was a very strong interval session: 10.8 km in just over one hour, completed after only 3h42 of sleep and powered by adrenaline, motivation, and good legs.
The six 1 km repetitions were all run under 5:00/km, which is substantially faster than controlled 10K pace. That confirms strong fitness, but it also makes the session a real hard workout.
Because this quality session was already demanding, Saturday should not be another interval day. The smart move is to skip W07D5 and use W07D4 as an easy activation before Sunday's 150-minute long run.
Takeaway. The speed is clearly there. The priority now is not to stack intensity before the long run. Keep Saturday easy and arrive at Sunday with usable legs.
Next step. W07D4 Easy Run. Easy-fluid activation run before the Sunday long run. Keep it relaxed, conversational, and intentionally non-heroic.