Looking at your recent data, one thing stands out before we even talk about today: your HR has been running consistently high across all five recent sessions — averaging around 154 bpm on what should be easy efforts, with that 20km long run on the 25th hitting 155 bpm at 5:57/km. That's a meaningful signal that your body has been working harder than the paces suggest, likely a combination of accumulated fatigue and summer heat (those session names tell the story). A 10-day gap since your last run also means we don't quite know where you're landing today, so treat this shakeout as a check-in as much as a workout.

Keep today genuinely easy — HR is your anchor, not pace. Hold 125–135 bpm and let the pace land wherever it needs to, even if that means drifting beyond 6:10/km. If you find yourself pushing to stay under 6:10 while HR creeps above 135, slow down without hesitation. Start the first kilometre closer to 6:15–6:20 as a proper warm-up, let the legs wake up, and only settle into your natural rhythm once HR has stabilised. Seven kilometres at true Z1 effort should feel almost embarrassingly comfortable — that's the point.

For the upper push session afterwards, sequence matters: run first, strength second, and keep the lifting controlled rather than chasing intensity. The combination of a 10-day break and those recent high-HR efforts means today is about restoring rhythm and confidence, not proving fitness. Finish feeling fresher than you started, and you've nailed it.