Four days after the marathon, the clearest improvement is muscular: the legs felt normal throughout the run, with none of the quad heaviness reported on Tuesday.
The 4.9 km run was completed in 34:59 at 7:07/km with a 132 bpm average heart rate. The middle kilometers naturally settled around 6:20-6:40/km without a large cardiovascular cost, although the TCX also shows a brief faster section late in the run that explains the 165 bpm maximum.
Despite feeling better physically, the low sleep score and tired restedness are reasons to keep recovery conservative. With no Saturday run and the Avon walk on Sunday, the upcoming break from running fits well before gradually returning to normal training.
Takeaway. Take the planned break from running through the weekend and treat Sunday's walk as active recovery. If the legs remain normal afterward, Tuesday can be a slightly longer easy run, but still without structured intensity.
Next step. Easy return run. Resume running on Tuesday with a relaxed aerobic session. Let pace settle naturally and keep the entire run comfortable.