-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.

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

Today's call: trim or soften

• Sleep was too short for a Green readiness call.

• Resting HR is at or below baseline.

No run is scheduled today. Keep it that way unless your body feels unusually fresh and you truly need a leg shakeout, in which case cap it at 20 to 25 very easy minutes. The shared readiness call is yellow, driven mostly by a short night, so the smart play is recovery: feet up, hydrate early, and treat tonight's sleep as part of the workout.

Did the legs feel pleasantly loose or still a bit loaded this morning after Friday's run?

You already put 13.2 km into the week with two controlled runs after last weekend's 16 km dress rehearsal. CTL has continued climbing while ATL is still elevated, and today's TSB remains firmly on the tired side. That means the fitness signal is good, but freshness has not caught up yet. The point of the next 48 hours is not to prove anything, it is to let the work from the last two weeks actually land.

The projection is moving you toward neutral-to-fresh by next weekend, which is exactly what we want. You do not need one more hard stimulus to be ready for Toronto. You need a clean handoff into taper week, with calm legs and no little niggles stirred up by impatience. Think of this weekend as preserving race day, not adding fitness.

The hidden risk right now is not fitness, it is lifestyle leakage. A yellow readiness day after short sleep is a reminder that recovery habits still matter more than pace. Protect tonight, keep meals simple, and avoid turning Sunday into a sneaky moderate day. The goal is to arrive Monday feeling a touch hungry to run, not drained from squeezing out extra work.