An Easy Run at 30 Degrees

Two days after the interval session, I went out for an easy run. It was 30°C, although the sky was cloudy, which made the conditions slightly more manageable than direct sun.

The aim was recovery, not another test of fitness.

The data

Metric	Result
Distance	Approximately 8.0 km
Time	52:24
Average pace	6:32/km
Average heart rate	128 bpm
Maximum heart rate	139 bpm
Average power	230 W
Elevation gain	46 m
Temperature	30°C, cloudy
Perceived effort	4/10

Despite the temperature, average heart rate stayed low. The short drops towards 90 bpm in the recording were most likely sensor errors or brief interruptions rather than real physiological changes.

What the coach saw

ChatGPT considered this a successful aerobic run. The power was clearly below the harder sessions, and the heart rate remained in the intended easy range.

My effort rating of 4 out of 10 was slightly higher than ideal for a recovery run, but the heat offered a reasonable explanation. I had not forced the pace, and there was no sign that Tuesday’s interval session had left me unable to run easily.

The initial weekend plan was a tempo session on Saturday followed by a long run on Sunday. The coach reduced the tempo target because of the heat and my earlier nausea. It also placed more emphasis on eating before the session and carrying enough fluid during the long run.

Then the plan changed

On Friday, I received a vaccination. My doctor advised me to take 48 hours off training.

ChatGPT’s recommendation was clear. The Saturday tempo run should be cancelled. After the full 48 hours, Sunday should be limited to 45 to 60 minutes of very easy running, and only if I felt completely well.

That meant the original four run week was no longer relevant. Missing one quality session would not harm the preparation. Training hard during a possible vaccine reaction could.

The next decision was no longer about pace or fitness. It was about whether I would actually follow the safety advice I had asked for.