That is a great workout! Very well done, taking the extra 30 sec rest is a smart call! With 15min tempo block a 3-5 min zone 1 would also be reasonable.

Overall great work, you will smash your goal in the race!

(Yeah, I would also think after this run, rest is the best for now - a short easy shakeout run 2 - 4 km, with 3 mini strides 10 - 15 sec at 80% power on the day before the race would be my approach!)

Looking forward to the blog on the race!