The recovery run was completed with good intent despite a poor readiness signal: low sleep score, heavy legs, a restless stomach, and a higher-than-usual heart rate for easy effort.
This does not look like lost fitness. It looks like normal short-term fatigue from a late heavy meal, wine, and imperfect recovery after Tuesday's threshold work.
The important decision is not to overreact or punish the body. Friday should be genuine rest, then Saturday's interval session can proceed if the warm-up feels normal.
Takeaway. Use the warm-up as the readiness test. If the body settles, complete the planned session. If heaviness, stomach discomfort, or unusually high effort remains, cut the workout short rather than forcing volume.
Next step. W05D6 Intervals. Six controlled threshold repetitions with short recovery. Keep the reps repeatable and use lap average rather than instant GPS pace.