Run + Sleep: 2026-08-29 — comeback after 14 days off, 6.56 km PB (7'08" pace, HR hot post-illness), HRV 106

2026-08-29 12:57:11 +00:00
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+---
+date: 2026-08-29
+type: sleep
+tags: [sleep, recovery, sick, late-bedtime, low-rem]
+---
+
+# Sleep — 2026-08-29
+
+**7h 49min** · 02:14→10:06 · REM: 7% · Deep: 29% · HRV: 106 · Resting HR: 52 · Score: 85/100
+
+> Sick-week sleep. Bedtime 02:14 is the latest in recent logs, but the night ran long (7h 49min) into a 10:06 rise — the "sick schedule" pattern (late to bed, late up, no alarm). HRV at **106ms** sits just under his excellent sober baseline (110–135ms) — the signature of the body still clearing the week-long cold, not of alcohol (no drinking involved). Resting HR 52 is mid-range (48–58), mildly elevated vs the 44–49 seen on clean nights — consistent with residual inflammation.
+>
+> Architecture is the one flag: **REM at 7% (37 min)** — the second consecutive sub-10% REM night in the pattern (5% on Aug 12, 7% now) — while light sleep inflated to 64% (High, ref <55%). The watch flagged it: "REM a little low; insufficient REM can affect your mental state." Illness is a known REM suppressor (fever, congestion, coughing disrupt sleep micro-architecture), and the 02:14 bedtime pushes REM into the morning hours where the watch detects it worst. Neither cause is a habit problem — this is a sick-week artifact, not a pattern to fix.
+>
+> Everything else held: deep sleep 29% (normal), deep continuity 78 pts, breathing quality 98 pts, woke once, SpO2 97%, respiratory rate 14 brpm. Score 85/100, better than 94% of users — the watch called the night "good" overall.
+>
+> **Context for the afternoon run:** same-day 13:38 run, first after 14 days off. The 106ms HRV + 52 resting HR predict the elevated run HR (157 avg, 29 min anaerobic at 7'08" pace) — the run data and the sleep data tell the same story: body recovering from illness, not broken.
+
+## Details
+
+| Metric | Value | Reference |
+|--------|-------|-----------|
+| Night sleep | 7h 49min | 6-10h |
+| Bed → Rise | 02:14 → 10:06 | — |
+| Deep sleep | 29% (2h 14min) | 20-60% |
+| Light sleep | **64%** (4h 58min) | <55% (High) |
+| REM sleep | **7%** (37 min) | 10-30% (Low) |
+| Deep continuity | 78 points | 70-100 |
+| Times woke | 1 | 0-1 |
+| Breathing quality | 98 points | 70-100 |
+| HRV | **106ms** | 76-136ms (Within range) |
+| Resting HR | 52 bpm | 48-58 bpm (Within range) |
+| SpO2 | 97% | 96-99% |
+| Respiratory rate | 14 brpm | 12-16 brpm |
+| Score | 85 / 100 | Better than 94% |
+
+### 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 |
+| Aug 12 | 112ms | Sober, 4th clean night, low REM |
+| **Aug 29** | **106ms** | Sick week, late bedtime (02:14), low REM |
+
+## Connected
+
+- [[Runs/2026-08-29]]