Run + Sleep: 2026-08-11 — 2.43km re-entry at 6'45/km, HRV 118ms, VO2Max 45

2026-08-11 06:05:58 +00:00
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+---
+date: 2026-08-11
+type: sleep
+tags: [sleep, recovery, late-bedtime]
+---
+
+# Sleep — 2026-08-11
+
+**6h 33min** · 00:07→06:40 · REM: 11% · Deep: 33% · HRV: 118 · Resting HR: 44 · Score: 84/100
+
+> Sober, clean night — third consecutive substance-free night after the Aug 9 disaster (HRV 29ms) and the Aug 10 rebound (139ms). HRV at **118ms is back in the sober baseline zone** (110–135ms): not a spike, but a solid, stable recovery level. The body has fully bounced back from the weekend.
+>
+> Resting HR at **44 bpm is below his personal range (48–59)** — the lowest readings in recent logs, consistent with the strong parasympathetic state carrying over from the recovery night. Not alarming on its own; combined with HRV 118 it reads as deep cardiovascular relaxation, not fatigue.
+>
+> The one flag is timing: fell asleep at 00:07 and the watch itself flags that he's been going to bed late *multiple times in the past 7 days*. 6h 33min is under his usual 7–8h. The late bedtime wasn't idle scrolling though — he was up at 06:40 to run, so the trade was deliberate (sleep length → morning run).
+
+## Details
+
+| Metric | Value | Reference |
+|--------|-------|-----------|
+| Night sleep | 6h 33min | 6-10h |
+| Bed → Rise | 00:07 → 06:40 | — |
+| Deep sleep | 33% (2h 10min) | 20-60% |
+| Light sleep | 56% (3h 39min) | <55% |
+| REM sleep | 11% (44 min) | 10-30% |
+| Deep continuity | 92 points | 70-100 |
+| Times woke | 0 | 0-1 |
+| Breathing quality | 98 points | 70-100 |
+| HRV | **118ms** | 78-136ms (Within range) |
+| Resting HR | **44 bpm** | 48-59 bpm (Below range) |
+| SpO2 | 98% | 96-99% |
+| Respiratory rate | 14 brpm | 12-16 brpm |
+| Score | 84 / 100 | Better than 91% |
+
+### HRV progression
+
+| Date | HRV | Context |
+|------|-----|---------|
+| Jul 29 | 140ms | Light dose, all-time high |
+| Aug 9 | **29ms** 🔴 | 5am drinking night — all-time low |
+| Aug 10 | 139ms | Recovery night after, above range |
+| **Aug 11** | **118ms** | Sober, late-ish bedtime (00:07), solid baseline |
+
+## Connected
+
+- [[Runs/2026-08-11]]