You clarified that yesterday and the day before were missed/rest days, so today can be a controlled moderate day. The limiter is heat: Fremont is sunny late morning/noon, forecast-derived garage ~80–84°F. Actual thermometer overrides this card. If garage is ≥82°F, convert this to Z2: keep Push at 2.5–2.6 mph / 0–1% and target 108–118, or skip if it feels stuffy. If garage is <78°F and HR is still <115 after minute 20, add one small notch only: 2.8/2% or 2.7/3%, not both. Target Push HR 115–123. If HR is >125 for more than 2 minutes, drop to 2.4/0%; hard stop 128 with AM coffee. STOP if headache, dizzy, vision changes, chest symptoms, unusual shortness of breath, or calf pain.