-7.9 km vs Morning Run · +0.09/km

short race-week taper run at genuinely easy effort with low HR; week now 4.0 km against 15 km target

Morning Run · 4.02 km · 7:00/km · 28.1 min · 134 bpm Exactly the right shape for race-week taper: short, quiet, and genuinely easy, with HR staying low instead of turning this into hidden work. That puts the week at 4.0 km against a 15 km target; no volume to chase, just keep the legs loose for Sunday.

Recovery markers are acceptable and there is no strong blocker to the planned session.

Today's call: train as planned

• HRV is supportive rather than suppressed.

• Resting HR is at or below baseline.

Complete rest. Yesterday’s short easy run did its job: it restored rhythm without adding much cost. Do not turn Wednesday into a compensation day; the best training choice today is letting freshness catch up to the legs.

Any foot hot-spot, tightness, or unusual soreness after yesterday’s 4 km shakeout?

The model still shows residual fatigue from the weekend and Tuesday, but the direction is right if you stop feeding the load. Race-day sharpness comes from subtraction now: fewer miles, calmer nervous system, normal meals, normal sleep routine.

The last three runs have given you the full taper mix: one controlled long stimulus, one short easy shakeout, and enough aerobic continuity to avoid feeling stale. That is enough. Any extra work today would mostly add noise, not readiness.

The next useful run is the planned short activation later in the week. Keep it deliberately undercooked: finish feeling like you wanted another ten minutes. If the foot feels hot, tight, or odd, the workout becomes a walk and we protect Sunday.