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+---
+date: 2026-09-19
+type: hike
+tags: [hike, cross-training, long-day]
+---
+
+# Hike — 2026-09-19
+
+**14.67 km in 5h 01min — 20'31"/km, 2,309 kcal, off at 09:48. A full long-day hike done on the back of a 1.5-bottle wine night (HRV 63ms, 5h30 sleep).**
+
+## Data
+
+| Metric | Value |
+|--------|-------|
+| Distance | 14.67 km |
+| Duration | 5h 01min (05:01:00) |
+| Avg pace | 20'31" /km |
+| Total burnt | 2,309 kcal |
+| Start | 09:48 |
+
+*Watch summary screen only — no HR, cadence, or VO₂Max logged for this activity.*
+
+## Sleep — Night before
+
+**5h 30min** · 01:36→07:28 · REM: 17% · Deep: 26% · HRV: **63** · Resting HR: 57 · Score: 77/100
+
+> 1.5 bottles of wine, bed 01:36, HRV 63ms (below range). See [[Sleep/2026-09-19]].
+
+## How it felt
+
+> Hiked the full 14.67 km at a steady walking pace the morning after the wine night. No run-style effort metrics (HR/cadence) were captured, so this reads as a long, low-intensity day rather than a performance test.
+
+**Verdict:** The distance itself is a win — 14.67 km of hiking time-on-feet is real volume, and it's the kind of low-impact load that builds the aerobic base and tissue tolerance without the dorsiflexion demand that flares the ankle. But it was run on credit: HRV 63ms and 5h30 sleep mean the recovery reservoir was empty before the first step. A hike at 20'31"/km keeps heart rate low enough that this doesn't cost like a 14 km run would — but it still burned 2,309 kcal and put five hours on the feet. Recovery tonight matters more than anything tomorrow does.
+
+## Connected
+
+- [[Sleep/2026-09-19]] (the wine night this followed)
+- [[Runs/2026-09-18]] (last run — the negative-split comeback)
+- [[Half-marathon-plan]]
diff --git a/Sleep/2026-09-19.md b/Sleep/2026-09-19.md
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+---
+date: 2026-09-19
+type: sleep
+tags: [sleep, recovery, alcohol, short-sleep]
+---
+
+# Sleep — 2026-09-19
+
+**5h 30min** · 01:36→07:28 · REM: 17% · Deep: 26% · HRV: **63** · Resting HR: 57 · Woke: 1× · Score: 77/100
+
+> 1.5 bottles of wine the night before, bed 01:36. HRV crashed to 63ms — below his personal range (78–137) and well under the sober 110–135 baseline — on a short 5h30 night.
+
+**Interpretation:** The headline is alcohol, plain and simple. HRV **63ms** is in the *critical* tier (<78ms) — the worst number since the all-time-low 29ms crash (heavy drinking + 4.5h sleep back in Aug), and below even the usual heavy-drinking band (~71ms). Resting HR 57 is pinned at the very top of his personal range (47–57), the classic alcohol signature. Bed 01:36 is also the latest bedtime in weeks, so the night stacks three of the four HRV killers at once: heavy alcohol, late onset, and short duration.
+
+The one mercy is **architecture**: deep 26% and REM 17% are both dead normal, and light 57% is only mildly high (ref <55%). The body didn't fragment the way a stress night would — it just got short, boozy sleep. Score 77 (better than 51%) is right at the population median, which is what "5h30 + alcohol" buys you.
+
+| Metric | Value | Reference |
+|--------|-------|-----------|
+| Night sleep | **5h 30min** | 6-10h (**Below average**) |
+| Bed → Rise | 01:36 → 07:28 | — |
+| Deep sleep | 26% (1h 25min) | 20-60% (Normal) |
+| Light sleep | **57% (3h 9min)** | <55% (**High**) |
+| REM sleep | 17% (56min) | 10-30% (Normal) |
+| Deep sleep continuity | 82 points | 70-100 (Normal) |
+| Times woke | 1 time | 0-1 (Normal) |
+| Breathing quality | 98 points | 70-100 (Normal) |
+| HRV | **63ms** | 78-137ms (**Below range**) |
+| Resting HR | 57 bpm | 47-57 bpm (Within range, high) |
+| SpO2 | 98% | 97-99% (Within range) |
+| Respiratory rate | 15 brpm | 13-16 brpm (Within range) |
+| Score | 77 / 100 | Better than 51% of users |
+
+### HRV / RHR progression
+
+| Date | HRV | RHR | Context |
+|------|-----|-----|---------|
+| Sep 13 | 119ms | **47** | Rebound night, bed 23:39, 9h27 |
+| Sep 16 | 98ms | 54 | 2 beers + nicotine withdrawal, bed 00:18 |
+| Sep 18 | 127ms | **47** | First big sleep post-quit, bed 23:07 |
+| **Sep 19** | **63ms** | **57** | 1.5 bottles wine, bed 01:36, 5h30 |
+
+## Connected
+
+- [[Hikes/2026-09-19]] (the 14.67 km hike done on this little sleep)
+- [[Sleep/2026-09-18]] (the clean 127ms night this follows)