-0.0 km vs Morning Run · +0.19/km

race-week taper run kept deliberately quiet; low HR and short duration are exactly the point three days out from the half

Evening Run · 4.01 km · 7:11/km · 28.8 min · 130 bpm This is the right race-week signal: short, controlled, and properly easy, with HR even lower than Tuesday while still adding a little leg turnover. Week is now 8.0 km against a 15 km taper target; enough stimulus, no volume to chase before Sunday.

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.

Rest day. Do not add a shakeout because readiness is green; green means you can follow the plan, and the plan today is to let the legs absorb. A walk is fine, mobility is fine, but no fitness-chasing.

Any foot hot-spot or unusual tightness since Tuesday’s easy run?

Friday is the tiny primer: 15 minutes easy, stop fresh, no pace validation. Saturday is full rest and kit setup. Sunday is the Toronto Half Marathon — the only job now is to arrive calm, fueled, and uninjured.

The recent long run plus Tuesday’s short easy run gave enough rhythm for race week. The load curve is easing, but this compressed build will not produce a huge textbook freshness number by race morning; that is okay. We are protecting durability, not trying to manufacture one more sharp workout.

The first downhill kilometres will feel cheaper than they are. Bank nothing early. The restraint you practice today and tomorrow is the same restraint you will need through the opening 5 km on Sunday.