Well done Wabo! Sounds a toughie! I particularly like your "guardian angle"!
What: 70 minutes largely off road. Deliberately ran 36 minutes out and returned in 34 minutes, passing my house at 69:30.
Why: making sure I pace myself. And that's the week's long run out the way!
Dibs: why don't you try something like the above in your next phase of training, e.g. run 6k out in no faster than 35 minutes, and then return more strongly. I think long runs help with building confidence: at the moment they seem to be having the opposite effect for you! You say that it is race week: I would be backing right off now to be fresh on the day.
Grey, cold and damp here, which my chest is not keen on either.