-2.8 km vs Ennisclare Park · +0.00/km

easy cutback-week run with heart rate back under control after last Friday's higher easy-run reading

That keeps the cutback week moving without turning a short run into junk load.

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.

Run the cutback long run only if the foot feels normal when you start: 9–10 km easy, conversational, HR capped around 145 bpm. If the foot gives any hotspot signal or the legs feel unusually flat, shorten to 6–7 km and call it a win. Do not chase race pace today.

After today's run, did the foot stay quiet during and later in the day?

The readiness signal is green, but the load picture is still heavy. That is exactly why today stays aerobic: enough running to keep rhythm before taper week, not enough stress to drag fatigue into race week. Freshness is now the limiter, not toughness.

The last two runs were usefully controlled: similar pace, HR in the low 140s, and no sign that you needed to force speed after the 16 km long run. That trend supports an easy long run today, but it does not justify adding intensity.

Tomorrow the work shifts from building to protecting. The Toronto Half is close enough that every session should answer one question: does this help you arrive sharper on Sunday? If the answer is no, it gets cut.