+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.

Recovery markers are acceptable and there is no strong blocker to the planned session.

Today's call: train as planned

• Resting HR is at or below baseline.

• Recent run cost looks manageable but not trivial.

Rest and absorb. The last seven days already gave you the stimulus we wanted; today’s job is to let fatigue fall without adding another small cost. Walk, mobility, normal meals, early bedtime if you can — no sneaky pace test.

How did the foot feel after Sunday’s longer aerobic run — completely quiet, or any hot-spot/tenderness later that day or Monday?

The shared readiness signal is yellow: not a stop sign, but not a green light for ambition either. Supportive HRV is useful, elevated resting HR and short sleep say keep the day quiet. The taper works only if you let it actually taper.

Wednesday and Friday were controlled, then Sunday added the final longer aerobic cost. That is enough. The useful trend is consistency under control, not speed — protect that by making today boring.

Keep Friday as the tiny easy primer, Saturday as quiet setup, and Sunday as the only day that needs competitive energy. No new shoes, no new food, no late fitness hunting. If the foot gives even a small warning, it gets veto power immediately.