Aug 2 record: 9:50–10:30 PM, HR 96–125. Controlled rise with max 125 and clear cooldown; good enough record, but tonight is later and you said it has been a long day. Do this as a light recovery walk. Main work is flat 2.6 mph; the 1% finish is optional only if HR is calm and legs feel good. If tired, skip finish and cool down at minute 23. Hard cap tonight: 125. Soft cap: 116–118 sustained. If HR >118 for 2+ min, drop to 2.4 mph flat; if near 125, go 1.5 mph flat and end if not settling. STOP if dizzy, chest symptoms, unusual shortness of breath, headache, vision changes, or calf pain. Goal is unwind, not training stimulus.