Well contrary to all your fantastic and wise advice after my disastrous w6r2 on Tue, I didn't repeat it. Sorry! But I just completed w6r3 at a nice steady 8kph pace and even finished with a 90 sec up of pace to 9kph. I ran a total of 4.5 k including the warm up and cool down. I feel amazing and yes Laura, I am a runner.
I think the walking bits for recoveru are a no no for me I am better off just running. Hooray for me!