This recovery run did its job after the 25.7 km long run: 6.2 km of relaxed movement, normal legs, and a session that felt like a paseo despite the cold.
The heart rate looked strange in the middle of the run, rising while pace slowed and then dropping quickly once the effort settled. That pattern points more toward cold-weather wrist sensor noise plus residual load than a clean effort signal.
The only adjustment is to keep recovery runs truly easy after major long runs. They can be fluid, but they should not become pace validation.
Takeaway. This week should keep the adapted structure: Thursday 6 x 1 km, Saturday easy run, Sunday long run, and skip the extra moderate-hard interval session.
Next step. W07D3 Intervals. Six 1 km repeats at controlled 10K effort. Fast and sharp, but repeatable; do not turn it into a 5K test.