Getting back - 16km run with 2 x 5 minute efforts at threshold pace

Spoke to Ken yesterday, and his strict instructions were the above session. Was honestly expecting something harder, and in the back of my mind planned to complete this session as the typical 20 minute effort that I would do each Thursday. Got to Passmore on what was a disgustingly humid morning. Felt really good during the initial 20 minutes - went for the threshold effort and probably went out too fast. Hung in for a few minutes before having doubts in my mind. After all, Ken is one of the top coaches around for a reason - he knows when to push and more importantly, when to hold back. I decided to take his wisdom onboard and respect his wishes. Holding around 3:05-6 pace (again too fast) for the first 5 minute effort, then simply ran comfortably for the next 5 minutes, before repeating the process once more. Ended up averaging 3:19's for the whole 20 minutes - not too bad considering that only 10 minutes of it was run at any effort. Final few kilometres dragged on a bit. But similar to Thursday week ago, the GPS was accurate today - 3:32's for the entire 16km. Unfortunately the heart rate was playing up again - just have to look on Strava to see that! Probably won't back up this afternoon for a double. Up to the Hunter Valley for the night, so will do my long(-ish) run up there tomorrow. Aiming to really hold it back to around 4:15's, maybe even slower.