Run + Sleep: 2026-09-09 — 3.24km at 5:58/km week-2 opener, HRV 127ms clean base

2026-09-09 10:07:06 +00:00
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+---
+date: 2026-09-09
+type: sleep
+tags: [sleep, late-bedtime, hrv-high-normal, rem-recovered]
+---
+
+# Sleep — 2026-09-09
+
+**7h 37min** · 00:25→08:21 · REM: 18% · Deep: 30% · HRV: **127** · Resting HR: 50 · Woke: 1× · Score: 88/100
+
+> Score 88 — better than 99% of users. No narrative given.
+
+**Interpretation:** The architecture is fully repaired. Two nights after the 7%-REM debt-repayment night, the stages are textbook: **REM 18% (1h 21min) back in range, Deep 30% (2h 18min) with 95-point continuity**, light 52%, woke once, breathing quality 98. HRV **127ms** sits high-normal in range (77–137) — no alcohol signature (his drinking nights run 71–94ms), so this reads as a *sober, late* night rather than a clean-early one. The 00:25 bedtime is the one wobble: ~1.5h later than the 22:59 that produced Tuesday's 145ms record, and Huawei flagged it ("a little late… can weaken your immune system" — template advice, but the timing point is real). The 90-minute later onset plus slightly shorter sleep (7h37 vs 8h40) is the whole 145→127 story. Three-night shape: **32 → 145 → 127**: crash, clean rebound, settle into high-normal. This was a genuinely recovered base under Wednesday's run — the first one since Sep 2 that didn't start in debt.
+
+| Metric | Value | Reference |
+|--------|-------|-----------|
+| Night sleep | **7h 37min** | 6-10h (Normal) |
+| Bed → Rise | 00:25 → 08:21 | — |
+| Deep sleep | 30% (2h 18min) | 20-60% (Normal) |
+| Light sleep | 52% (3h 58min) | <55% (Normal) |
+| REM sleep | 18% (1h 21min) | 10-30% (Normal) |
+| Deep sleep continuity | 95 points | 70-100 (Normal) |
+| Times woke | 1 time | 0-1 (Normal) |
+| Breathing quality | 98 points | 70-100 (Normal) |
+| HRV | **127ms** | 77-137ms (Within range, upper) |
+| Resting HR | **50 bpm** | 48-58 bpm (Within range, low) |
+| SpO2 | 98% | 97-99% (Within range) |
+| Respiratory rate | 14 brpm | 12-16 brpm (Within range) |
+| Score | 88 / 100 | Better than 99% |
+
+### HRV progression
+
+| Date | HRV | Context |
+|------|-----|---------|
+| Sep 5 | 98ms | Sober, 23:15 bed, 10h17 debt-repayment sleep |
+| Sep 6 | 74ms | 0% beers ×4, home late 01:11, residual illness |
+| Sep 7 | **32ms** | Heavy night, ~4h sleep — near all-time low (chat-reported) |
+| Sep 8 | **145ms** 🚀 | Sober, bed 22:59, 8h40 — ties all-time high |
+| **Sep 9** | **127ms** | Sober, bed 00:25 (late), 7h37 — high-normal settle |
+
+## Connected
+
+- [[Sleep/2026-09-08]] (the 145ms record this settles from)
+- [[Runs/2026-09-09]] (the run this night powered)