The long run did its job, now the win is absorbing it cleanly instead of reaching for extra fitness.
Toronto Half Marathon · 0.0 / 22 km
13.3
CTL
-14.1
TSB · building
11
Days left
Last run
19 Apr · 5:17 pm
🌤
Afternoon Run
136 bpm · 7.32/km · 88m elev · 117min
16.0 km
+8.0 km vs Morning Run · +0.20/km
Coach analysis
16 km dress-rehearsal long run completed at genuinely easy effort, which is the right outcome two weeks out from the half
Afternoon Run · 16.02 km · 7:19/km · 117.3 min · 136 bpm
This looks like the week's key long run: 16 km done, HR stayed properly easy, and the volume moved close to the 32 km target without forcing the pace.
This week
0.0 · 22 km target
· Mon — Easy run (optional bonus)
· Tue — Rest
· Wed — Rest
→ Thu — Rest
· Fri — Tempo / Quality
· Sat — Easy (optional)
· Sun — Long run — priority
Running weather
5-9am
☀️ Wed 22 Apr5°C
☀️ Thu 23 Apr7°C
☀️ Fri 24 Apr4°C
Weekly volume
last 6 weeks
Readiness
Red
The right move is easy only or off, because forcing quality would cost more than it helps.
Today's call: easy only or off
• HRV is clearly suppressed versus baseline.
• Resting HR is at or below baseline.
Today's Focus
2026-04-22
Make today recovery-first. The shared readiness call is red, with suppressed HRV and leftover cost from the latest long run, so this is an easy-only or off day. If you run, keep it short, fully conversational, and emotionally boring. The best outcome today is arriving fresher for the one controlled tempo touch later this week, not squeezing in bonus work.
Open questions
1
How did the foot and lower legs feel later on Saturday and the morning after the 16 km, normal fatigue or any specific hot spot?
Absorb the Long Run
Saturday's 16 km was the real training signal of this block. That means the next few days are about cashing it in, not proving toughness. ATL is still elevated relative to CTL and TSB remains negative, which fits a body still carrying load from the weekend. Heavy legs this week are normal and not a problem unless you respond by forcing pace.
Half Marathon Arc
You are 11 days from Toronto and the job has shifted from building distance to protecting readiness. The projection trends your race-day TSB toward about +4 if training stays light, which means freshness is coming without you needing to manufacture it. One small quality reminder this week is enough. The biggest risk now is impatience, not lack of fitness.
This Week's Shape
This cutback week should feel smaller on purpose. The target is 22 km, and with no sessions logged yet the cleanest path is a short easy run once the legs settle, one restrained tempo session, and a modest long run around 10 km. Keep the week tidy. No make-up mileage, no extra fast finish, no testing.