RE: Intense VO2max workout

That 3x5k block at 4:15 to 4:20 is a brave shift from last weeks 1600s, and you kept it controlled even with the HR a touch spicy. Holding sub 3 pace in chunks like that builds the exact durability for your progressive long run later, like mini audits for the engine. Nice balance with the 21k total and those easy 9k rides, then full recoVERY this evening :)
Keep the lid on the early reps and the last one will click up naturally, very very satisfying when it happens. Trust the block and dont overreach.