W14D6 · EASY RUN

This easy run felt comfortable and controlled: 7.6 km at 6:51/km, with normal legs and good subjective sensations.

The main caution is the heart-rate response. A 153 bpm average and 181 bpm max are high for an easy run before a marathon-specific long run, even if GPS and sensor accuracy were not perfect.

Because the marathon is close and the big work is already done, Sunday's session should be treated as a controlled rehearsal rather than another proof-of-fitness workout.

Takeaway. The fitness is already built. From now on, protect freshness. Use Sunday to rehearse marathon rhythm only if the body is responding well.

Next step. W14D7 Long Run. Controlled marathon-specific rehearsal. Start easy, then run 45 minutes at marathon pace only if the body feels good.