I hoped someone like you would chime in. Didn't know the 2 times 5 k time + 1min to get your 10k time. Do you think that applies within a certain range only or is it generic? I would guess it gets easier the better you get... I can definitely see a 16 flat 5k translate into a 33 10k, whereas 19.30 for 5k doesn't necessarily translate into a 40min 10k.

Did you run your intervals with a group? I just joined the local running club and found that doing intervals with them is a lot easier than doing them on my own, even without music!

How much volume did you do on the bike? Did you think that you would have been able to run those times without any biking or is the mix of the two what got you there? I might be wrong, but I seem to recall from other posts that you used to be pretty good. And for some strange reason the intel I've gotten from people with experience from a high level always seem to be good (as soon as I understand the full content of what they are saying).