You had a really good MM. With better pacing, you could have run faster by about 6-9 seconds.
On the next MM, do the first and second 200s in 1:10, then drop to 1:07, then 1:05. You should be able to pick up the pace during the last 3-4 200s. Above all, have fun.
Assuming that you will run the 16K this weekend, you only need two 30 minute runs. You can either run these easily or insert some CD and Acceleration-gliders. You can place your swimming and cycling on the days that work for you.
Pacing: I suggest running the first 2-3 kilometers at 8 min/km. If you feel good, go down to 7:30 per kilometer. At the 12K mark, you could run whatever you want. Remember to slow down if it is warm: 15 sec per kilometer slower for every 2C above 14C.
Let me know what happens, I look forward to this.