My W4R3 run was a shocker! - and only 20 minutes long. Today I repeated the intervals of that day (3/1.5 and 5/2.5) twice over almost 40 minutes at Parkrun - and run what I think will be my PB of 38 minutes.
I had no energy at all on W4R3 - I run early morning so usually only have a drink of water and a coffee before going out -- but today , about an hour and a half before the Parkrun, I had a couple of pieces of fruitcake (made with white flour and sugar - amongst other things - but both simple carbohydrates, some grapes and a jelly snake. I am sure that I had lots more energy today.