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

Today's call: trim or soften

• HRV is a bit below baseline.

• Resting HR is at or below baseline.

Rest and prep. No extra miles, no testing fitness, no last-minute confidence workout. Lay out kit, confirm transport and fueling, eat normally with a carbohydrate bias, and keep the day boring on purpose.

The shared recovery read is mixed, which fits the plan perfectly: today should be softened all the way down to rest. Treat the yellow signal as useful guardrail, not concern — there is nothing to gain from spending energy now.

The taper is doing what it should: two short easy runs this week kept rhythm without adding load, and projected form is moving in the right direction for race morning. The fitness is already filed; the only thing you can improve today is execution readiness.

Toronto’s first downhill kilometres will feel easier than goal pace deserves. Let them. Start controlled, protect the first 5 km, and make the real race begin later on the flatter Lakeshore section.