RE, I'm with Andrews and Lit on those speeds. The warm up is almost "tempo" straight out the door. The warm down looks very fast as well. You definitely have the talent to hit your targets but you don't want to burn out before race day.
Looks like everyone has been getting their interval sessions in today.
As part of my re-jig I've moved them to Friday and got the mid week long run done yesterday. Today was a bit of a disaster. Was only planning on 5 or 6 recovery but could only manage 3 as felt exhausted. I put it down to being up at 4.30 a 3 hr commute and a 10 hour day on my feet. A rest day tomorrow, so back to it on Friday.