This easy run was slightly more lively than a pure recovery effort, but it still worked well as a Saturday activation: 7.7 km at 6:30/km, normal legs, very good sleep, and comfortable sensations.
The higher heart rate likely reflects the warmer afternoon conditions, running after lunch, and some humidity rather than a major fatigue issue. The important point is that the pace settled down late and the run did not become a workout.
Sunday's session is now the key workout of the week: 60 minutes easy followed by 30 minutes at controlled half-marathon effort. The goal is specificity, not a time trial.
Takeaway. Saturday was enough activation. Keep Sunday structured and disciplined: easy first hour, controlled half-marathon-effort block, then cool down without extending the run.
Next step. W09D7 Long Run. Specific long run with 60 minutes easy plus 30 minutes at controlled half-marathon pace. Run the second block strong but smooth, not all-out.