Due to family responsibilities I ran day3 on day4 followed by the day5 long run.
Day3 (5x2k) times:
I started the intervals with the intention of taking it slightly easy and not worrying about the times too much. But after interval 3 I was feeling pretty good and decided to run the last 2 at 6:50, checking that I could do that pace after a hard month of racing. I felt fairly good by the end of the session, although I worked hard on those final 2 intervals.
Today I ran the day5 run, 18k in 90 mins. I felt tired after about 60 mins and struggled somewhat in the final 30 mins. I was thinking about running for 120mins which is what I've built up to, but decided to do less because I ran the 5x2ks yesterday. I can 'feel' now why you give a rest day on the plan for day4!
I'm still aiming to race a 10k on day19 of this training cycle, but want to make sure I'm fresh for the race and not over doing it in training.
I'll stick with the plan (hopefully without any further changes to schedule) unless you recommend otherwise?