This was a very good post-race recovery run: 8.9 km in one hour, with normal legs, comfortable sensations, and a genuinely relaxed overall pace.
The effort stayed appropriate after the official 21K. The heart rate was controlled overall, and the run felt like a paseo, which is exactly the recovery signal needed before rebuilding quality.
The only small note is that the sprint across Avenida 9 de Julio was unnecessary for a recovery day. It is not a problem, but this week should still protect freshness after Sunday's race effort.
Takeaway. The 21K has been absorbed well so far, but sleep needs attention. Run Thursday's threshold session controlled, not as another race or proof-of-fitness workout.
Next step. W13D4 Threshold Run. Controlled threshold run after the official 21K. Keep the middle 20 minutes strong but smooth, then return to easy effort.