+6.7 km vs Afternoon Run · +0.29/km

cutback-week long run slightly over the 10 km brief, aerobic HR, week now above target one week from the half

Morning Run · 11.89 km · 6:55/km · 82.2 min · 145 bpm This is a solid cutback-week long run: a little over the 10 km brief, but HR stayed aerobic and the week is now 25.1 km against a 22 km target. No more volume to chase before the half; taper now means keeping the legs quiet, not proving fitness again.

The body is not waving a stop sign, but the day should stay controlled rather than ambitious.

Today's call: trim or soften

• HRV is supportive rather than suppressed.

• Resting HR is slightly elevated versus baseline.

Shakeout only: 20–25 minutes easy if the legs feel normal, HR under 140, and no pace chasing. If the foot gives any hot-spot signal or yesterday’s long run still feels present, turn this into a walk and call that the win.

Any foot hot-spot or unusual tightness after yesterday’s 11.9 km?

The cutback week landed above target, which is useful fitness but not free. The next few days should feel almost too light; that is the point. Let ATL fall and let the legs sharpen rather than trying to prove anything on Monday.

The last three runs show consistency returning: a controlled midweek aerobic run, a short Friday top-up, then Sunday’s longer aerobic close. The one caution is heart rate sitting a little above true recovery effort, so today’s cap matters.

This week is now logistics and control: keep sleep boring, shoes familiar, food familiar, and the first downhill kilometres on Yonge deliberately conservative. The race is not won by feeling good at 5 km; it is protected there.