-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.

The shared readiness decision is red, so the right race-day frame is strict: easy-only execution or off. If you start, treat the opening kilometres as a body check, not a pacing campaign. A race finish is not worth overriding a system that is clearly asking for restraint.

After the race window: did you start, and how did the body feel from kilometres 0–5 versus the final third?

Start behind ambition. The Toronto course can tempt you into banking time early; do the opposite. Let the downhill feel almost too controlled, reassess once you are settled, and only move toward goal effort if breathing, HR, and legs are all behaving normally.

The taper did its job mechanically: the last two runs were short, easy, and low-cost. The limiter this morning is not training load; it is recovery signal quality. That means discipline matters more than fitness confidence today.

Whether you race, jog, or skip, today closes the compressed half-marathon block. The next coaching decision depends on how your body responds over the first few hours afterward, not just the watch result.