Continuing with 45/90 Intervals

Although I had good intentions, I wasn't up for a long run today, so when I found a break in the late afternoon I went out for 40 minutes. There was a cool edge to the air, but the sun was beating down so it was really hot. After my standard 5 minute warm-up, I stayed in the neighborhood, did 45/90 intervals for a full 30 minutes and ended with a 5 minute cool down. I'll take a break on Sunday and go back to my regular Monday, Tuesday and Thursday schedule this week.
I'm trying to decide how to gear my training now since there are no long races in the immediate future.