Great job completing your last 5k run in approximately 34:48! While that run showed solid endurance, your average heart rate of 167 bpm suggests it was a high-effort session.
For your upcoming W1 Run 4 Long Run, the critical focus is to finish feeling truly fresh. This means consciously dialing back the intensity to ensure you're building aerobic capacity without overreaching, a vital step in your overall progress and weight loss journey.