Last record: 8:38–9:18 PM, HR 88–124 with a controlled rise, brief late max, then a clear cooldown. Since you have been busy and it is 10:20 PM, make this late controlled Z2, not a push. Use 3.0 / 3% as the main steady setting. Use 3.0 / 4% only for the short finish if HR is still <116 at minute 25 and breathing feels easy. Avoid 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 garage is warm/stuffy or legs feel heavy, make it 30–35 min and stay at 2.7–3.0 mph / 1–3%. STOP if dizzy, chest symptoms, unusual shortness of breath, headache, vision changes, or calf pain.