Jul 28 record: 12:24–1:15 PM, HR 93–124. The chart shows a controlled build, brief max near the later steady block, then a clear cooldown; not sustained overload. Because you have been busy, did not sleep well the last two days, and it is starting after 10 PM, make tonight recovery Z2. Use 3.0 / 2% as the main steady block; only go to 3.0 / 3% for the short finish if HR is still <116 at minute 25 and breathing feels easy. Avoid 4–5% tonight. Hard cap tonight: 125. Soft cap: 118–120 sustained. If HR >120 for 2+ min, drop 1% incline or 0.2 mph; if near 125, go 1.5 mph flat and end if not settling. If legs feel heavy, make it 30–35 min and stay 2.7–3.0 mph / 1–2%. STOP if dizzy, chest symptoms, unusual shortness of breath, headache, vision changes, or calf pain.