This was a strong W09D3 interval session: 11.5 km in just over one hour, with fresh legs, controlled heart rate, and excellent sensations throughout.
The four 8-minute reps were faster than the conservative threshold target, landing roughly between 5:03/km and 5:20/km. That is a strong fitness signal, especially because the session still felt smooth and repeatable.
Because the workout carried real quality, the weekend should stay disciplined: Saturday easy and Sunday as the structured long run with the half-marathon-effort block.
Takeaway. The fitness is there, but the key is sequencing. After a strong Thursday workout, keep Saturday truly easy so Sunday's long run can be executed well.
Next step. W09D6 Easy Run. Short easy-fluid activation before Sunday's structured long run. Keep it relaxed and finish fresher than you started.