Update: 2026-09-06 — post-hoc context: 0% beers, residual illness; Sunday long run postponed

Sleep/2026-09-06.md

@@ -10,11 +10,11 @@ tags: [sleep, late-bedtime, hrv-below-range, long-run-morning]
 
 > *(No subjective night note yet — the sleep screenshot came with the morning message. Context known: the sacred Saturday night landed at 01:11, ~2h past the ~23:00 target.)*
 
-**Interpretation:** The sacred night broke, and the pre-registered prediction from [[Sleep/2026-09-05]] ("cleaner read if bedtime lands ~23:00") failed in the direction the rule warned about. Bedtime **01:11** pushed the rise to 10:21 — and the honest markers are the worst of the week: **HRV 74ms is BELOW his personal range (77–136ms on-screen)** and resting HR 58 sits at the top of range (48–58). The Sep 4 counterexample matters here: a sober 02:11 onset still yielded 111ms — so lateness alone does NOT produce 74. This is the expensive-night signature (his alcohol band is ~71–94). If last night wasn't drinking, something else cost the autonomic bill — user's report will fill the gap; the data stands on its own.
+**Interpretation (updated with post-hoc context):** The sacred night broke — bedtime **01:11**, rise 10:21 — and HRV **74ms sits BELOW his personal range (77–136)** with resting HR 58 at the top. But the morning-after disclosure resolves the cause, and it is NOT alcohol: **4 × 0% beers** (no alcohol), home late, "nothing ordinary" — plus **residual illness creeping back** (temperature dysregulation, hot/freezing spells; still coughing up mucus). His own framework predicted this shape: alcohol-free late nights land at the bottom of range (~78ms, Aug beach night); the illness adds the rest. The Sep 4 counterexample (sober 02:11 → 111ms) still holds — so this 74 is the **infection signature, not the drinking signature**. The week's load (zone-4 Friday in heat) + sleep debt (145 → 111 → 98) opened the immune window and the late-August illness re-flared. The 0% beer experiment itself worked — this is what an alcohol-free night looks like while the body is fighting something.
 
-The architecture itself was rescued by duration: 9h07 (Normal), deep 31% (2h 48min — healthy), REM 20%, light 49%, deep continuity 88, breathing 98, SpO2 98. Score 86 / "Better than 96%" — the watch grades the hours, but the HRV/resting-HR pair tells the recovery story, and it is not the story the watch wrote.
+Architecture was again rescued by duration: 9h07 (Normal), deep 31% (2h 48min), REM 20%, light 49%, deep continuity 88, breathing 98, SpO2 98. Score 86 / "Better than 96%" is cosmetic — the HRV/resting-HR pair tells the recovery story, and it is an active-infection story.
 
-**Trajectory:** 145 (Sep 2) → 111 (Sep 4) → 98 (Sep 5) → **74 (Sep 6)** — the week's autonomic bill is compounding instead of clearing. Today's long run starts in a hole: the "floaty deep-sleep dividend" forecast is void; expect heavier perceived effort at the same pace (Sep 4 signature). Goal reset: a controlled island 5.3 km = a complete win; extension only if the run genuinely votes yes; 9 km is off the table entirely. This is the sacred-night rule demonstrating itself — the Saturday night IS Sunday's fuel, and 01:11 spent it.
+**Decision — the long run is postponed, not cancelled:** below-neck symptoms (productive cough, temperature dysregulation) + HRV below range + resting HR at top = the neck rule says **no run today**; a 45+ min effort at 22°C noon heat on a thermoregulation-struggling body buys nothing and taxes an immune system already overspent. Rest protocol today: fluids, skip the caffeine, early night (~23:00 — redeeming the sacred night one day late). Then a **symptom-gated Monday morning call**: temp normal + cough drying + HRV trending back toward range → easy 5–6 km as the shifted long run (16°C, HO morning, the week keeps its 3-run floor); still symptomatic → rest again, Wednesday's 3 km starts the week and week 1 repeats. The plan bends; the floor doesn't.
 
 ## Details
 
@@ -42,9 +42,9 @@ The architecture itself was rescued by duration: 9h07 (Normal), deep 31% (2h 48m
 | Sep 2 | **145ms** 🚀 | Sober, bed before midnight (23:50) — all-time high |
 | Sep 4 | 111ms | Sober, sleep onset 02:11, 5h45 |
 | Sep 5 | 98ms | Sober, 23:15 bed, 10h17 debt-repayment sleep, deep 39% |
-| **Sep 6** | **74ms** | Bed 01:11 (sacred night broken), 9h07 — below personal range |
+| **Sep 6** | **74ms** | 0% beers ×4, home late 01:11, residual illness (temp dysregulation, cough) — infection signature |
 
 ## Connected
 
 - [[Sleep/2026-09-05]] (the debt-repayment night whose dividend didn't arrive)
-- Runs/2026-09-06 (Sunday island long run — starts in a hole, goal reset to controlled 5.3)
+- Runs/2026-09-06 (Sunday island long run — **postponed**: below-neck symptoms + HRV 74 → rest, symptom-gated Monday call)