Run + Sleep: 2026-09-02 — 3.01km at 6'29", HRV 145ms all-time high

Runs/2026-09-02.md

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+---
+date: 2026-09-02
+type: run
+tags: [run, morning, easy]
+---
+
+# Run — 2026-09-02
+
+**3.01 km in 19:32 — 6'29" pace at 148 bpm. First run after the Aug 29 comeback, morning slot (08:08), no phone, no music. Ran on a tight calf — yesterday's 0-drop shoe experiment put the load on his calves — and it loosened by the 2 km mark. Night-before HRV 145ms (new all-time high) predicted a controlled run, and delivered: mostly aerobic, HR recovery functioning.**
+
+## Data
+
+| Metric | Value |
+|--------|-------|
+| Distance | 3.01 km |
+| Duration | 19:32 |
+| Avg pace | 6'29" /km |
+| Fastest pace | 5'13" /km |
+| Avg HR | 148 bpm |
+| Max HR | 163 bpm |
+| Cadence | 166 spm (max 186) |
+
+| Metric | Value |
+|--------|-------|
+| HR recovery (2min) | 20 bpm (dropped 20, 159→118) |
+| VO₂Max | 46 ml/kg/min (unchanged, "average") |
+| Steps | 3,248 |
+
+**Splits:** KM 1 — 6'20" · KM 2 — 6'36" · KM 3 — 6'30" · last 0.01 km — 0'06" — remarkably even for a calf-tight run; the loosening showed in km 2–3 holding pace instead of fading.
+
+**HR zones:** Extreme 0 min · Anaerobic 5 min · Aerobic **10 min** · Fat-burning 2 min · Warm-up <1 min — two-thirds of the run at or below the aerobic ceiling; the 5 anaerobic minutes are the bursts (fastest 5'13"), not the base.
+
+## Sleep — Night before
+
+**7h 30min** · 23:50→07:46 · REM: 12% · Deep: 31% · HRV: **145** · Resting HR: 48 · Score: 85/100
+
+> First pre-midnight bedtime in a while; couldn't get out of bed at 7am — dreaming until 8am. See [[Sleep/2026-09-02]].
+
+## How it felt
+
+> "I finally went to bed before midnight for once, but I could not get out of bed at 7 am, I was having dreams until 8 am. Then I got myself together and went for the run. Without music or phone — felt weird. Yesterday I wore my 0-drop shoe, today my calf was sore/short/tight. By the end of the 2 km it was okayish."
+
+## Comparison
+
+| Metric | Aug 15 (short) | Aug 29 (comeback) | **Sep 2 (today)** |
+|--------|----------------|-------------------|--------------------|
+| Distance | 2.44 km | 6.56 km | **3.01 km** |
+| Duration | 15:13 | 46:50 | **19:32** |
+| Avg pace | 6'14" | 7'08" | **6'29"** |
+| Avg HR | 154 bpm | 157 bpm | **148 bpm** |
+| Max HR | 173 bpm | 174 bpm | **163 bpm** |
+| Cadence | 162 spm | 152 spm | **166 spm** |
+| VO₂Max | 46 | 46 | **46 —** |
+| Sleep HRV | — | 106ms | **145ms** 🚀 |
+
+**Verdict:** The cleanest data story in the log: bed before midnight → HRV 145ms all-time high → resting HR 48 → the run felt controlled *despite* a tight calf and no pacing feedback. 6'29" at 148 bpm avg is ~6 bpm lower than Aug 15's similar short run at a slower-feeling effort — the recovery was real and the body spent it well. Running without music/phone felt weird, but the numbers say the quiet worked: no feed to chase, HR stayed at 148, splits held even within 16 seconds across all 3 km.
+
+The calf is the 0-drop signature — switching shoe drop shifts load straight onto the calf/Achilles complex, and yesterday's wear showed up as tightness this morning. It loosened by km 2 and caused no pace fade, so no damage done — but 0-drop deserves the same ramp rule as everything else: don't wear them the day before a run (especially long-run days) until the calves adapt over a few weeks. Note the anti-fade rule survived intact by accident: first km 6'20" was still the fastest (habit), but at 3 km the cost is trivial — this is exactly the kind of run to keep short and boring.
+
+Watch says 10h recovery — Friday's run is next on the Wed/Fri/Sun clock. Easy week continues.
+
+## Connected
+
+- [[Sleep/2026-09-02]]
+- [[Runs/2026-08-29]]
+- [[Runs/2026-08-15]]