Run + Sleep: 2026-09-10 — 4.05km @ 6'38" bonus fasted run, walk break at 2km; sleep score 91 (log best), HRV 123

Runs/2026-09-10.md

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+---
+date: 2026-09-10
+type: run
+tags: [run, late-morning, week2, bonus-day]
+---
+
+# Run — 2026-09-10
+
+**4.05 km in 26:52 — 6'38" pace at 154 bpm. Bonus Thursday: off-plan, 24 h after the week-2 opener, fasted (no breakfast, no caffeine). Both achilles tight-sore for the first few kilometres, a deliberate walk break after 2 km (km 3 = 7'27"), light numbness in both feet over the last 500 m. His own verdict: *"Felt better actually."* The cost of the extra day shows up in HR — 154 bpm at an easy pace, 14 anaerobic minutes — not in a crash: he walked when he needed to, resumed, and ran his second-fastest kilometre straight after the walk.**
+
+## Data
+
+| Metric | Value |
+|--------|-------|
+| Distance | 4.05 km |
+| Duration | 26:52 |
+| Avg pace | 6'38" /km |
+| Fastest pace | 6'18" /km (km 1) · 4'54" burst (Performance widget) |
+| Avg HR | 154 bpm |
+| Max HR | 169 bpm |
+| Cadence | 162 spm (max 177) |
+
+| Metric | Value |
+|--------|-------|
+| HR recovery (2min) | 24 bpm (dropped 24, 165→116) |
+| VO₂Max | 46 ml/kg/min (maintained, "average") |
+| Steps | 4,379 |
+
+**HR zones:** Anaerobic **14 min** · Aerobic 9 min · Fat-burning 2 min · Warm-up <1 min — 14 of 27 minutes above the ~152 aerobic ceiling at a 6'38" average. Splits: 6'18" → 6'29" → **7'27" (the walk)** → 6'20" + 0.05 km (0'18") ≈ 26'52" total. Training load 53 (low), watch says 16 h recovery — down from 21 h after Sunday's long run.
+
+## Sleep — Night before
+
+**8h 26min** · 00:10→08:56 · REM: 9% · Deep: 39% · HRV: **123** · Resting HR: 49 · Score: 91/100
+
+> Score **91 — new best in the log** (beats the 90 of Jul 20), better than 99% of users. Deep 39% (3h15, continuity 95) is the repair-heavy shape; REM 9% is the second night running under 10%, still catching up from the Sep 7 crash night. HRV 123 high-normal — a clean base, just a late (00:10) bedtime. See [[Sleep/2026-09-10]].
+
+## How it felt
+
+> "Both achilles tight-sore for the first few kilometers. After 2 km i walked a bit. No breakfast or caffeine, light numbing around the last 500m. Felt better actually."
+
+*(**Achilles:** bilateral, tight-sore, first few km — **third consecutive run** with achilles-adjacent tightness and the first bilateral report (Sep 6 left achilles, Sep 9 calf-achilles, Sep 10 both). It loosened enough to run km 4 at 6'20", so it's still the warm-up pattern — not point-pain. **Feet:** light numbness over the final 500 m = the logged pattern (3–4 km trigger, sole/transverse-arch, resolves on stopping), and 4.05 km is the Jogflow 190.1's stated ceiling. **Fasted:** no caffeine means 154 bpm isn't a stimulant artefact; at 4 km the fuel question is minor — it reads as back-to-back legs, not an empty tank.)*
+
+## Comparison
+
+| Metric | Sep 2 (controlled) | Sep 4 (hot overshoot) | Sep 6 (long, taxed) | Sep 9 (ego leak) | **Sep 10 (today)** |
+|--------|--------------------|-----------------------|---------------------|------------------|--------------------|
+| Distance | 3.01 km | 5.04 km | 6.07 km | 3.24 km | **4.05 km** |
+| Duration | 19:32 | 36:31 | 41:59 | 19:21 | **26:52** |
+| Avg pace | 6'29" | 7'15" | 6'55" | 5'58" | **6'38"** |
+| Avg HR | 148 bpm | 159 bpm | 157 bpm | 157 bpm | **154 bpm** |
+| Max HR | 163 bpm | 176 bpm | 179 bpm | 180 bpm | **169 bpm** |
+| Cadence | 166 spm | 156 spm | 161 spm | 168 spm | **162 spm** |
+| VO₂Max | 46 | 46 | 46 | 46 | **46** |
+| Sleep HRV | 145ms | 111ms | 74ms | 127ms | **123ms** |
+
+At the same effort band (154–157 bpm) today ran **40 s/km slower than yesterday** and **9 s/km slower than the rested Sep 2 benchmark** — the price of a second consecutive day, which is the first back-to-back pair in the log (Sep 2, 4, 6, 9, 10 — always ≥48 h apart until now).
+
+## Physical notes
+
+- **Achilles — watch item, escalating.** Third run in a row with tightness in the calf/achilles complex, and the first time it's both sides. Consistent pattern: sore for the first 2–3 km, then it goes quiet (km 4 was 6'20", fastest km of the run after the walk). That's the warm-up signature — manageable, not alarming. The escalation trigger is what it's stacking on: Sunday's 6.07 km load + Wednesday's surge + today's bonus day, with the 7 km long run arriving in 72 h. Mobility floor tonight and tomorrow: ankle circles, gentle calf work, and if it's sore at tomorrow's warm-up, the run goes to a walk.
+- **Foot numbness → the shoe task.** 4.05 km is exactly where the Jogflow 190.1 runs out, and the numbness arrived in the last 500 m. The skill's standing hypothesis is lace compression over the midfoot; before spending on the stability pair, **relace for Sunday** — skip the midfoot eyelet (wide-lace over the transverse arch) or loosen that crossing one notch. If the 7 km is numbness-free, the compression cause is confirmed and the current shoe bought a reprieve (Jogflow still can't carry 8 km+ from Sep 14). If it still goes numb, the shoe purchase moves up the list.
+
+## Verdict
+
+**The run nobody required, done the way the plan asks.** This was a bonus day — week 2's floor is Wed / Fri / Sun, and two of those are already banked (Sep 9 + this + Sunday's long run = 3) — so the only thing today had to prove was that the middle path exists. It does: he walked at 2 km instead of pushing through, and instead of the walk ending the run it reset it (6'20" was the second-fastest km of the day). Three runs ago (Sep 9) the same instinct produced a 400 m ego surge; today the same instinct produced a walk break and a resume. That is the exact behaviour the plan pays for — *walking is allowed, time on feet beats pace* — used as a tool instead of treated as failure.
+
+The numbers say what it cost, honestly, without it being a problem: **24 h legs + fasted = +9 s/km at +6 bpm versus the rested benchmark**, 14 anaerobic minutes at an easy pace, VO₂Max flat at 46 and HR recovery at 24 bpm (his usual 18–24 band, so the recovery engine is untouched). And the sleep behind it was the **best-scoring night in the log (91)** — the base was not the constraint today, the schedule was. *"Felt better actually"* is the sentence worth keeping: after weeks of runs that felt worse than they looked, this one felt better than it looked.
+
+**Two context notes.** (1) Still inside the quit-craving window (Sep 9–13) and he ran through it again — the tool keeps getting used. (2) The one thing genuinely worth deciding is Friday: the floor is already met, Sunday is 7 km, and the achilles is the first thing in this log that is trending the wrong way. A skipped or 2–3 km shuffle on Friday costs nothing; a fourth consecutive run costs the long run, which is the actual goal.
+
+## Connected
+
+- [[Sleep/2026-09-10]]
+- [[Runs/2026-09-09]] (yesterday's week-2 opener — the 24 h this run paid for)
+- [[Runs/2026-09-02]] (the rested controlled benchmark)
+- [[Half-marathon-plan]]

Sleep/2026-09-10.md

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+---
+date: 2026-09-10
+type: sleep
+tags: [sleep, late-bedtime, hrv-high-normal, deep-heavy, rem-low]
+---
+
+# Sleep — 2026-09-10
+
+**8h 26min** · 00:10→08:56 · REM: 9% · Deep: 39% · HRV: **123** · Resting HR: 49 · Woke: 2× · Score: **91/100**
+
+> Score **91 — new best in the log** (beats 90 from Jul 20), better than 99% of users. No narrative given for the night. Watch advice: woke 2×, slightly above average; suggested meditating before bed.
+
+**Interpretation:** The highest-scoring night on record, and it was built on **deep sleep, not on duration or timing**. Deep **39% (3h 15min)** at **95-point continuity** is the heaviest repair share since Sep 5, light 52% sits normal for the first time in three nights, and deep continuity 95 is the cleanest of the week. The shape is unmistakably *repair-first*: the body spent the night on tissue/immune work and shorted dreaming to pay for it — **REM 9% (48 min) is the second consecutive night under 10%** (Sep 8: 7%), which is still the Sep 7 crash-night (32ms, ~4h) being worked off rather than a new problem.
+
+HRV **123ms** lands high-normal, third night of the settle: **145 → 127 → 123**. That is not a recovery failure — it's the *bedtime* ceiling. The two nights at 145 (Sep 2, Sep 8) both went to bed pre-midnight (23:50 / 22:59); Sep 9 and Sep 10 both went to bed at ~00:10–00:25 and both landed in the 120s. Same story the scores don't capture: a late bedtime costs ~20 ms of HRV but, with 8h26 in bed, it doesn't dent the score at all. Resting HR 49 and SpO₂ 98% close it out — this is a genuinely recovered base.
+
+*(Curiosity, not signal: 00:10→08:56 is the exact clock of [[Sleep/2026-07-27]] — same bedtime, same rise time, eight weeks apart.)*
+
+| Metric | Value | Reference |
+|--------|-------|-----------|
+| Night sleep | **8h 26min** | 6-10h (Normal) |
+| Bed → Rise | 00:10 → 08:56 | — |
+| Deep sleep | **39% (3h 15min)** | 20-60% (Normal) |
+| Light sleep | 52% (4h 23min) | <55% (Normal) |
+| REM sleep | 9% (48min) | 10-30% (**Low**) |
+| Deep sleep continuity | 95 points | 70-100 (Normal) |
+| Times woke | 2 times | 0-1 (**High**) |
+| Breathing quality | 98 points | 70-100 (Normal) |
+| HRV | **123ms** | 77-138ms (Within range, upper) |
+| Resting HR | **49 bpm** | 48-58 bpm (Within range, low) |
+| SpO2 | 98% | 97-99% (Within range) |
+| Respiratory rate | 14 brpm | 12-16 brpm (Within range) |
+| Score | **91 / 100** | Better than 99% — log best |
+
+### HRV progression
+
+| Date | HRV | Context |
+|------|-----|---------|
+| Sep 6 | 74ms | 0% beers ×4, home 01:11, residual illness |
+| Sep 7 | **32ms** | Heavy night, ~4h sleep — near all-time low (chat-reported) |
+| Sep 8 | **145ms** 🚀 | Sober, bed 22:59 (pre-midnight), 8h40 — ties all-time high |
+| Sep 9 | **127ms** | Sober, bed 00:25, 7h37 — late-bedtime settle |
+| **Sep 10** | **123ms** | Sober, bed 00:10, 8h26 — best score yet, HRV ceiling = bedtime |
+
+## Connected
+
+- [[Sleep/2026-09-09]] (the 127ms this settles from — same late-bedtime pattern)
+- [[Sleep/2026-09-08]] (the 145ms pre-midnight record this is measured against)
+- [[Runs/2026-09-10]] (the 4.05 km this night powered)