This was a well-executed threshold session after a very strong long run block: 9.7 km in under one hour, with normal legs, drizzle, and a controlled overall effort.
The three 10-minute repetitions progressed naturally from controlled threshold toward stronger work. The first rep was around 5:40/km, while the second and third moved closer to 5:20-5:15/km.
That progression is a good fitness signal, but it also means the next quality session should stay controlled. The goal is sharp 10K rhythm, not another proof-of-fitness workout.
Takeaway. The aerobic and threshold base are strong. Keep the next session fast but disciplined, and skip unnecessary recovery mileage between quality days.
Next step. W08D5 Intervals. Six 1 km repeats at controlled 10K effort, moved to Thursday. Fast and sharp, but repeatable from first to last.