W12D5 · INTERVALS

This was a good final sharpening session before the half marathon: 7.6 km with normal legs, low average heart rate, and some controlled intensity despite poor sleep.

The workout had a few strong moments, including a fast kilometre around 4:40/km, so it should count as enough neuromuscular activation for race week.

The next run should be a true shakeout. The goal is to loosen the legs, calm the body, and arrive fresh for the official 21K, not to add fitness.

Takeaway. The work is done. Keep Saturday very short and easy, then use Sunday as the real half-marathon test. Do not add extra distance to match Garmin's marathon long-run prescription.

Next step. W12D6 Shakeout Run. Very short shakeout before the official 21K. Keep it relaxed, light, and intentionally boring.