Initial vault commit

2026-07-22 20:27:57 +02:00
commit eb22819a9b
52 changed files with 3648 additions and 0 deletions
@@ -0,0 +1 @@
+{}
@@ -0,0 +1 @@
+{}
@@ -0,0 +1,3 @@
+[
+  "obsidian-git"
+]
@@ -0,0 +1,33 @@
+{
+  "file-explorer": true,
+  "global-search": true,
+  "switcher": true,
+  "graph": true,
+  "backlink": true,
+  "canvas": true,
+  "outgoing-link": true,
+  "tag-pane": true,
+  "footnotes": false,
+  "properties": true,
+  "page-preview": true,
+  "daily-notes": true,
+  "templates": true,
+  "note-composer": true,
+  "command-palette": true,
+  "slash-command": false,
+  "editor-status": true,
+  "bookmarks": true,
+  "markdown-importer": false,
+  "zk-prefixer": false,
+  "random-note": false,
+  "outline": true,
+  "word-count": true,
+  "slides": false,
+  "audio-recorder": false,
+  "workspaces": false,
+  "file-recovery": true,
+  "publish": false,
+  "sync": true,
+  "bases": true,
+  "webviewer": false
+}
@@ -0,0 +1,22 @@
+{
+  "collapse-filter": true,
+  "search": "",
+  "showTags": false,
+  "showAttachments": false,
+  "hideUnresolved": false,
+  "showOrphans": true,
+  "collapse-color-groups": true,
+  "colorGroups": [],
+  "collapse-display": true,
+  "showArrow": false,
+  "textFadeMultiplier": 0,
+  "nodeSizeMultiplier": 1,
+  "lineSizeMultiplier": 1,
+  "collapse-forces": true,
+  "centerStrength": 0.518713248970312,
+  "repelStrength": 10,
+  "linkStrength": 1,
+  "linkDistance": 250,
+  "scale": 0.9999999999999992,
+  "close": false
+}
@@ -0,0 +1,10 @@
+{
+    "author": "Vinzent",
+    "authorUrl": "https://github.com/Vinzent03",
+    "id": "obsidian-git",
+    "name": "Git",
+    "description": "Integrate Git version control with automatic backup and other advanced features.",
+    "isDesktopOnly": false,
+    "fundingUrl": "https://ko-fi.com/vinzent",
+    "version": "2.38.6"
+}
@@ -0,0 +1,23 @@
+#!/bin/sh
+
+PROMPT="$1"
+TEMP_FILE="$OBSIDIAN_GIT_CREDENTIALS_INPUT"
+
+cleanup() {
+    rm -f "$TEMP_FILE" "$TEMP_FILE.response"
+}
+trap cleanup EXIT
+
+echo "$PROMPT" > "$TEMP_FILE"
+
+while [ ! -e "$TEMP_FILE.response" ]; do
+    if [ ! -e "$TEMP_FILE" ]; then
+        echo "Trigger file got removed: Abort" >&2
+        exit 1
+    fi
+    sleep 0.1
+done
+
+RESPONSE=$(cat "$TEMP_FILE.response")
+
+echo "$RESPONSE"
@@ -0,0 +1,705 @@
+@keyframes loading {
+    0% {
+        transform: rotate(0deg);
+    }
+
+    100% {
+        transform: rotate(360deg);
+    }
+}
+
+.workspace-leaf-content[data-type="git-view"] .button-border {
+    border: 2px solid var(--interactive-accent);
+    border-radius: var(--radius-s);
+}
+
+.workspace-leaf-content[data-type="git-view"] .view-content {
+    padding-left: 0;
+    padding-top: 0;
+    padding-right: 0;
+}
+
+.workspace-leaf-content[data-type="git-history-view"] .view-content {
+    padding-left: 0;
+    padding-top: 0;
+    padding-right: 0;
+}
+
+.loading {
+    overflow: hidden;
+}
+
+.loading > svg {
+    animation: 2s linear infinite loading;
+    transform-origin: 50% 50%;
+    display: inline-block;
+}
+
+.obsidian-git-center {
+    margin: auto;
+    text-align: center;
+    width: 50%;
+}
+
+.obsidian-git-textarea {
+    display: block;
+    margin-left: auto;
+    margin-right: auto;
+}
+
+.obsidian-git-disabled {
+    opacity: 0.5;
+}
+
+.obsidian-git-center-button {
+    display: block;
+    margin: 20px auto;
+}
+
+.tooltip.mod-left {
+    overflow-wrap: break-word;
+}
+
+.tooltip.mod-right {
+    overflow-wrap: break-word;
+}
+
+/* Limits the scrollbar to the view body */
+.git-view {
+    display: flex;
+    flex-direction: column;
+    position: relative;
+    height: 100%;
+}
+
+/* Re-enable wrapping of nav buttns to prevent overflow on smaller screens #*/
+.workspace-drawer .git-view .nav-buttons-container {
+    flex-wrap: wrap;
+}
+
+.git-tools {
+    display: flex;
+    margin-left: auto;
+}
+.git-tools .type {
+    padding-left: var(--size-2-1);
+    display: flex;
+    align-items: center;
+    justify-content: center;
+    width: 11px;
+}
+
+.git-tools .type[data-type="M"] {
+    color: orange;
+}
+.git-tools .type[data-type="D"] {
+    color: red;
+}
+.git-tools .buttons {
+    display: flex;
+}
+.git-tools .buttons > * {
+    padding: 0;
+    height: auto;
+}
+
+.workspace-leaf-content[data-type="git-view"] .tree-item-self,
+.workspace-leaf-content[data-type="git-history-view"] .tree-item-self {
+    align-items: center;
+}
+
+.workspace-leaf-content[data-type="git-view"]
+    .tree-item-self:hover
+    .clickable-icon,
+.workspace-leaf-content[data-type="git-history-view"]
+    .tree-item-self:hover
+    .clickable-icon {
+    color: var(--icon-color-hover);
+}
+
+/* Highlight an item as active if it's diff is currently opened */
+.is-active .git-tools .buttons > * {
+    color: var(--nav-item-color-active);
+}
+
+.git-author {
+    color: var(--text-accent);
+}
+
+.git-date {
+    color: var(--text-accent);
+}
+
+.git-ref {
+    color: var(--text-accent);
+}
+
+/* ====== diff2html ======
+The following styles are adapted from the obsidian-version-history plugin by
+@kometenstaub https://github.com/kometenstaub/obsidian-version-history-diff/blob/main/src/styles.scss
+which itself is adapted from the diff2html library with the following original license:
+
+   	https://github.com/rtfpessoa/diff2html/blob/master/LICENSE.md
+
+	Copyright 2014-2016 Rodrigo Fernandes https://rtfpessoa.github.io/
+
+	Permission is hereby granted, free of charge, to any person obtaining a copy of this software and associated
+	documentation files (the "Software"), to deal in the Software without restriction, including without limitation the
+	rights to use, copy, modify, merge, publish, distribute, sublicense, and/or sell copies of the Software, and to permit
+	persons to whom the Software is furnished to do so, subject to the following conditions:
+
+	The above copyright notice and this permission notice shall be included in all copies or substantial portions of the
+	Software.
+
+	THE SOFTWARE IS PROVIDED "AS IS", WITHOUT WARRANTY OF ANY KIND, EXPRESS OR IMPLIED, INCLUDING BUT NOT LIMITED TO THE
+	WARRANTIES OF MERCHANTABILITY, FITNESS FOR A PARTICULAR PURPOSE AND NONINFRINGEMENT. IN NO EVENT SHALL THE AUTHORS OR
+	COPYRIGHT HOLDERS BE LIABLE FOR ANY CLAIM, DAMAGES OR OTHER LIABILITY, WHETHER IN AN ACTION OF CONTRACT, TORT OR
+	OTHERWISE, ARISING FROM, OUT OF OR IN CONNECTION WITH THE SOFTWARE OR THE USE OR OTHER DEALINGS IN THE SOFTWARE.
+*/
+
+.theme-dark,
+.theme-light {
+    --git-delete-bg: #ff475040;
+    --git-delete-hl: #96050a75;
+    --git-insert-bg: #68d36840;
+    --git-insert-hl: #23c02350;
+    --git-change-bg: #ffd55840;
+    --git-selected: #3572b0;
+
+    --git-delete: #cc3333;
+    --git-insert: #399839;
+    --git-change: #d0b44c;
+    --git-move: #3572b0;
+}
+
+.git-diff {
+    .d2h-d-none {
+        display: none;
+    }
+    .d2h-wrapper {
+        text-align: left;
+        border-radius: 0.25em;
+        overflow: auto;
+    }
+    .d2h-file-header.d2h-file-header {
+        background-color: var(--background-secondary);
+        border-bottom: 1px solid var(--background-modifier-border);
+        font-family:
+            Source Sans Pro,
+            Helvetica Neue,
+            Helvetica,
+            Arial,
+            sans-serif;
+        height: 35px;
+        padding: 5px 10px;
+    }
+    .d2h-file-header,
+    .d2h-file-stats {
+        display: -webkit-box;
+        display: -ms-flexbox;
+        display: flex;
+    }
+    .d2h-file-header {
+        display: none;
+    }
+    .d2h-file-stats {
+        font-size: 14px;
+        margin-left: auto;
+    }
+    .d2h-lines-added {
+        border: 1px solid var(--color-green);
+        border-radius: 5px 0 0 5px;
+        color: var(--color-green);
+        padding: 2px;
+        text-align: right;
+        vertical-align: middle;
+    }
+    .d2h-lines-deleted {
+        border: 1px solid var(--color-red);
+        border-radius: 0 5px 5px 0;
+        color: var(--color-red);
+        margin-left: 1px;
+        padding: 2px;
+        text-align: left;
+        vertical-align: middle;
+    }
+    .d2h-file-name-wrapper {
+        -webkit-box-align: center;
+        -ms-flex-align: center;
+        align-items: center;
+        display: -webkit-box;
+        display: -ms-flexbox;
+        display: flex;
+        font-size: 15px;
+        width: 100%;
+    }
+    .d2h-file-name {
+        overflow: hidden;
+        text-overflow: ellipsis;
+        white-space: nowrap;
+        color: var(--text-normal);
+        font-size: var(--h5-size);
+    }
+    .d2h-file-wrapper {
+        border: 1px solid var(--background-secondary-alt);
+        border-radius: 3px;
+        margin-bottom: 1em;
+        max-height: 100%;
+    }
+    .d2h-file-collapse {
+        -webkit-box-pack: end;
+        -ms-flex-pack: end;
+        -webkit-box-align: center;
+        -ms-flex-align: center;
+        align-items: center;
+        border: 1px solid var(--background-secondary-alt);
+        border-radius: 3px;
+        cursor: pointer;
+        display: none;
+        font-size: 12px;
+        justify-content: flex-end;
+        padding: 4px 8px;
+    }
+    .d2h-file-collapse.d2h-selected {
+        background-color: var(--git-selected);
+    }
+    .d2h-file-collapse-input {
+        margin: 0 4px 0 0;
+    }
+    .d2h-diff-table {
+        border-collapse: collapse;
+        font-family: var(--font-monospace);
+        font-size: var(--code-size);
+        width: 100%;
+    }
+    .d2h-files-diff {
+        width: 100%;
+    }
+    .d2h-file-diff {
+        /*
+		overflow-y: scroll;
+		*/
+        border-radius: 5px;
+        font-size: var(--font-text-size);
+        line-height: var(--line-height-normal);
+    }
+    .d2h-file-side-diff {
+        display: inline-block;
+        margin-bottom: -8px;
+        margin-right: -4px;
+        overflow-x: scroll;
+        overflow-y: hidden;
+        width: 50%;
+    }
+    .d2h-code-line {
+        padding-left: 6em;
+        padding-right: 1.5em;
+    }
+    .d2h-code-line,
+    .d2h-code-side-line {
+        display: inline-block;
+        -webkit-user-select: none;
+        -moz-user-select: none;
+        -ms-user-select: none;
+        user-select: none;
+        white-space: nowrap;
+        width: 100%;
+    }
+    .d2h-code-side-line {
+        /* needed to be changed */
+        padding-left: 0.5em;
+        padding-right: 0.5em;
+    }
+    .d2h-code-line-ctn {
+        word-wrap: normal;
+        background: none;
+        display: inline-block;
+        padding: 0;
+        -webkit-user-select: text;
+        -moz-user-select: text;
+        -ms-user-select: text;
+        user-select: text;
+        vertical-align: middle;
+        width: 100%;
+        /* only works for line-by-line */
+        white-space: pre-wrap;
+    }
+    .d2h-code-line del,
+    .d2h-code-side-line del {
+        background-color: var(--git-delete-hl);
+        color: var(--text-normal);
+    }
+    .d2h-code-line del,
+    .d2h-code-line ins,
+    .d2h-code-side-line del,
+    .d2h-code-side-line ins {
+        border-radius: 0.2em;
+        display: inline-block;
+        margin-top: -1px;
+        text-decoration: none;
+        vertical-align: middle;
+    }
+    .d2h-code-line ins,
+    .d2h-code-side-line ins {
+        background-color: var(--git-insert-hl);
+        text-align: left;
+    }
+    .d2h-code-line-prefix {
+        word-wrap: normal;
+        background: none;
+        display: inline;
+        padding: 0;
+        white-space: pre;
+    }
+    .line-num1 {
+        float: left;
+    }
+    .line-num1,
+    .line-num2 {
+        -webkit-box-sizing: border-box;
+        box-sizing: border-box;
+        overflow: hidden;
+        /*
+		padding: 0 0.5em;
+		*/
+        text-overflow: ellipsis;
+        width: 2.5em;
+        padding-left: 0;
+    }
+    .line-num2 {
+        float: right;
+    }
+    .d2h-code-linenumber {
+        background-color: var(--background-primary);
+        border: solid var(--background-modifier-border);
+        border-width: 0 1px;
+        -webkit-box-sizing: border-box;
+        box-sizing: border-box;
+        color: var(--text-faint);
+        cursor: pointer;
+        display: inline-block;
+        position: absolute;
+        text-align: right;
+        width: 5.5em;
+    }
+    .d2h-code-linenumber:after {
+        content: "\200b";
+    }
+    .d2h-code-side-linenumber {
+        background-color: var(--background-primary);
+        border: solid var(--background-modifier-border);
+        border-width: 0 1px;
+        -webkit-box-sizing: border-box;
+        box-sizing: border-box;
+        color: var(--text-faint);
+        cursor: pointer;
+        overflow: hidden;
+        padding: 0 0.5em;
+        text-align: right;
+        text-overflow: ellipsis;
+        width: 4em;
+        /* needed to be changed */
+        display: table-cell;
+        position: relative;
+    }
+    .d2h-code-side-linenumber:after {
+        content: "\200b";
+    }
+    .d2h-code-side-emptyplaceholder,
+    .d2h-emptyplaceholder {
+        background-color: var(--background-primary);
+        border-color: var(--background-modifier-border);
+    }
+    .d2h-code-line-prefix,
+    .d2h-code-linenumber,
+    .d2h-code-side-linenumber,
+    .d2h-emptyplaceholder {
+        -webkit-user-select: none;
+        -moz-user-select: none;
+        -ms-user-select: none;
+        user-select: none;
+    }
+    .d2h-code-linenumber,
+    .d2h-code-side-linenumber {
+        direction: rtl;
+    }
+    .d2h-del {
+        background-color: var(--git-delete-bg);
+        border-color: var(--git-delete-hl);
+    }
+    .d2h-ins {
+        background-color: var(--git-insert-bg);
+        border-color: var(--git-insert-hl);
+    }
+    .d2h-info {
+        background-color: var(--background-primary);
+        border-color: var(--background-modifier-border);
+        color: var(--text-faint);
+    }
+    .d2h-del,
+    .d2h-ins,
+    .d2h-file-diff .d2h-change {
+        color: var(--text-normal);
+    }
+    .d2h-file-diff .d2h-del.d2h-change {
+        background-color: var(--git-change-bg);
+    }
+    .d2h-file-diff .d2h-ins.d2h-change {
+        background-color: var(--git-insert-bg);
+    }
+    .d2h-file-list-wrapper {
+        a {
+            text-decoration: none;
+            cursor: default;
+            -webkit-user-drag: none;
+        }
+
+        svg {
+            display: none;
+        }
+    }
+    .d2h-file-list-header {
+        text-align: left;
+    }
+    .d2h-file-list-title {
+        display: none;
+    }
+    .d2h-file-list-line {
+        display: -webkit-box;
+        display: -ms-flexbox;
+        display: flex;
+        text-align: left;
+    }
+    .d2h-file-list {
+    }
+    .d2h-file-list > li {
+        border-bottom: 1px solid var(--background-modifier-border);
+        margin: 0;
+        padding: 5px 10px;
+    }
+    .d2h-file-list > li:last-child {
+        border-bottom: none;
+    }
+    .d2h-file-switch {
+        cursor: pointer;
+        display: none;
+        font-size: 10px;
+    }
+    .d2h-icon {
+        fill: currentColor;
+        margin-right: 10px;
+        vertical-align: middle;
+    }
+    .d2h-deleted {
+        color: var(--git-delete);
+    }
+    .d2h-added {
+        color: var(--git-insert);
+    }
+    .d2h-changed {
+        color: var(--git-change);
+    }
+    .d2h-moved {
+        color: var(--git-move);
+    }
+    .d2h-tag {
+        background-color: var(--background-secondary);
+        display: -webkit-box;
+        display: -ms-flexbox;
+        display: flex;
+        font-size: 10px;
+        margin-left: 5px;
+        padding: 0 2px;
+    }
+    .d2h-deleted-tag {
+        border: 1px solid var(--git-delete);
+    }
+    .d2h-added-tag {
+        border: 1px solid var(--git-insert);
+    }
+    .d2h-changed-tag {
+        border: 1px solid var(--git-change);
+    }
+    .d2h-moved-tag {
+        border: 1px solid var(--git-move);
+    }
+
+    /* needed for line-by-line*/
+
+    .d2h-diff-tbody {
+        position: relative;
+    }
+
+    /* My additions */
+    .cm-merge-revert {
+        width: 4em;
+    }
+    /* Ensure that merge revert markers are positioned correctly */
+    .cm-merge-revert > * {
+        position: absolute;
+        background-color: var(--background-secondary);
+        display: flex;
+    }
+}
+
+/* ====================== Line Authoring Information ====================== */
+
+.cm-gutterElement.obs-git-blame-gutter {
+    /* Add background color to spacing inbetween and around the gutter for better aesthetics */
+    border-width: 0px 2px 0.2px;
+    border-style: solid;
+    border-color: var(--background-secondary);
+    background-color: var(--background-secondary);
+}
+
+.cm-gutterElement.obs-git-blame-gutter > div,
+.line-author-settings-preview {
+    /* delegate text color to settings */
+    color: var(--obs-git-gutter-text);
+    font-family: monospace;
+    height: 100%; /* ensure, that age-based background color occupies entire parent */
+    text-align: right;
+    padding: 0px 6px;
+    white-space: pre; /* Keep spaces and do not collapse them. */
+}
+
+@media (max-width: 800px) {
+    /* hide git blame gutter not to superpose text */
+    .cm-gutterElement.obs-git-blame-gutter {
+        display: none;
+    }
+}
+
+.git-unified-diff-view,
+.git-split-diff-view .cm-deletedLine .cm-changedText {
+    background-color: #ee443330;
+}
+
+.git-unified-diff-view,
+.git-split-diff-view .cm-insertedLine .cm-changedText {
+    background-color: #22bb2230;
+}
+
+.git-obscure-prompt[git-is-obscured="true"] #git-show-password:after {
+    -webkit-mask-image: url('data:image/svg+xml,<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="svg-icon lucide-eye"><path d="M2.062 12.348a1 1 0 0 1 0-.696 10.75 10.75 0 0 1 19.876 0 1 1 0 0 1 0 .696 10.75 10.75 0 0 1-19.876 0"></path><circle cx="12" cy="12" r="3"></circle></svg>');
+}
+
+.git-obscure-prompt[git-is-obscured="false"] #git-show-password:after {
+    -webkit-mask-image: url('data:image/svg+xml,<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="svg-icon lucide-eye-off"><path d="M10.733 5.076a10.744 10.744 0 0 1 11.205 6.575 1 1 0 0 1 0 .696 10.747 10.747 0 0 1-1.444 2.49"></path><path d="M14.084 14.158a3 3 0 0 1-4.242-4.242"></path><path d="M17.479 17.499a10.75 10.75 0 0 1-15.417-5.151 1 1 0 0 1 0-.696 10.75 10.75 0 0 1 4.446-5.143"></path><path d="m2 2 20 20"></path></svg>');
+}
+
+/* Override styling of Codemirror merge view "collapsed lines" indicator */
+.git-split-diff-view .ͼ2 .cm-collapsedLines {
+    background: var(--interactive-normal);
+    border-radius: var(--radius-m);
+    color: var(--text-accent);
+    font-size: var(--font-small);
+    padding: var(--size-4-1) var(--size-4-1);
+}
+.git-split-diff-view .ͼ2 .cm-collapsedLines:hover {
+    background: var(--interactive-hover);
+    color: var(--text-accent-hover);
+}
+
+.git-signs-gutter {
+    .cm-gutterElement {
+        display: grid;
+
+        /* Needed to align the sign properly for different line heigts. Such as
+         * when having a heading or list item.
+         */
+        padding-top: 0 !important;
+    }
+}
+
+.git-gutter-marker:hover {
+    border-radius: 2px;
+}
+
+.git-gutter-marker.git-add {
+    background-color: var(--color-green);
+    justify-self: center;
+    height: inherit;
+    width: 0.2rem;
+}
+
+.git-gutter-marker.git-change {
+    background-color: var(--color-yellow);
+    justify-self: center;
+    height: inherit;
+    width: 0.2rem;
+}
+
+.git-gutter-marker.git-changedelete {
+    color: var(--color-yellow);
+    font-weight: var(--font-bold);
+    font-size: 1rem;
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+---
+date: 2026-07-20
+type: summary
+tags: [advisor, consultation, performance-review]
+---
+
+# Running & Recovery Summary — June–July 2026
+
+*For sport & health advisor consultation (last meeting: May 21, 2026)*
+
+---
+
+## Quick overview
+
+**19 runs in ~6 weeks** (Jun 7 – Jul 20). Runner profile: 23yo male, 172cm, ~83.5-84.5kg, flat feet. Shoes: Kiprun Jogflow 190.1. Huawei Watch Fit 4 Pro for tracking.
+
+The first half (Jun 7–22) was sporadic, varied-distance runs. A ~1 week break followed, then a consistent morning-run streak started Jun 29 and has continued through today (13 runs in 3 weeks).
+
+---
+
+## Performance trajectory
+
+### Early phase (Jun 7–22) — partial data only
+
+| Date | Distance | Time | Pace | Notes |
+|------|----------|------|------|-------|
+| Jun 7 | 4.90 km | 34:20 | 7'00" | Longest early run |
+| Jun 7 | 1.00 km | 6:29 | 6'29" | Second run same day |
+| Jun 10 | 4.01 km | 27:53 | 6'57" | VO₂Max 37 |
+| Jun 13 | 3.00 km | 19:26 | 6'29" | |
+| Jun 15 | 2.00 km | 12:05 | 6'03" | |
+| Jun 19 | 2.00 km | 12:45 | 6'23" | |
+| Jun 22 | 4.00 km | 28:40 | 7'10" | |
+
+### Consistent streak (Jun 29 – Jul 20) — full data
+
+| Date | Distance | Time | Pace | Avg HR | Max HR | Cadence | VO₂Max | Notes |
+|------|----------|------|------|--------|--------|---------|--------|-------|
+| Jun 29 | 2.03 km | 11:55 | 5'52" | — | — | 165 | — | First morning run ever |
+| Jun 30 | 2.51 km | 16:24 | 6'32" | 153 | 170 | 165 | **39** | |
+| Jul 1 | 3.04 km | 19:11 | 6'19" | 155 | 174 | 167 | **39** | |
+| Jul 3 | 3.63 km | 23:49 | 6'34" | 152 | 166 | 168 | **40** ↑ | |
+| Jul 5 | **5.30 km** | 34:29 | 6'30" | 155 | 169 | 167 | **40** | Distance PB |
+| Jul 8 | 1.56 km | 8:24 | 5'23" | 159 | 173 | 167 | **40** | Rage-run (hungover) |
+| Jul 10 | 2.50 km | 14:52 | 5'57" | 151 | 164 | 170 | **41** ↑ | |
+| Jul 12 | 1.98 km | 13:13 | 6'41" | 144 | 155 | 165 | **41** | Beach recovery run |
+| Jul 13 | 2.50 km | 14:40 | **5'52"** | 154 | 178 | 172 | **41** | 3'53" fastest pace PB |
+| Jul 15 | 5.02 km | 35:55 | 7'09" | 155 | 178 | 156 | **41** | Stress + poor sleep |
+| Jul 18 | 2.01 km | 12:20 | 6'08" | 147 | 158 | 172 | **42** ↑ | |
+| Jul 20 | 3.01 km | **17:55** | **5'57"** | 158 | 170 | 171 | **42** | **3K PB** (had ~40s red light) |
+
+---
+
+## Key metrics progression
+
+### VO₂Max (ml/kg/min)
+
+```
+37 (Jun 10) → 39 (Jun 30) → 40 (Jul 3) → 41 (Jul 10) → 42 (Jul 18)
+```
+
+**+5 points in ~5 weeks.** Watch rates it "Fair" throughout but the trajectory is clearly upward.
+
+### Pace at comparable distances
+
+- **~2 km:** 6'03" (Jun 15) → 6'23" (Jun 19) → 5'52" (Jun 29) → 6'41" (Jul 12, hungover) → 6'08" (Jul 18) — **trending faster when rested**
+- **~3 km:** 6'29" (Jun 13) → 6'19" (Jul 1) → **5'57" (Jul 20, 3K PB)** — **−32s/km improvement**
+- **~4 km:** 7'10" (Jun 22) → 6'57" (Jun 10) — limited data but trending faster
+- **~5 km:** 7'00" (Jun 7) → 6'30" (Jul 5) → 7'09" (Jul 15, poor sleep) — **−30s/km when recovered**
+
+### Fastest instantaneous pace (full-data runs only)
+
+```
+5'45" (Jun 30) → 5'13" (Jul 1) → 6'08" (Jul 3) → 5'23" (Jul 5) 
+→ 3'58" (Jul 8, rage-run) → 4'46" (Jul 10) → 5'45" (Jul 12) 
+→ 3'53" (Jul 13, PB) → 6'01" (Jul 15) → 5'03" (Jul 18) → 3'58" (Jul 20)
+```
+
+**All-time best: 3'53"/km (Jul 13).** Hit 3'58" twice in controlled runs, not just rage-runs.
+
+### Max HR evolution (full-data runs only)
+
+```
+176 (Jun 10) → 170 (Jun 30) → 174 (Jul 1) → 166 (Jul 3) → 169 (Jul 5)
+→ 173 (Jul 8) → 164 (Jul 10) → 155 (Jul 12) → 178 (Jul 13) → 178 (Jul 15)
+→ 158 (Jul 18) → 170 (Jul 20)
+```
+
+Trend: harder to reach 178 now — requires real effort. Improving cardiovascular fitness.
+
+### Cadence (full-data runs only)
+
+```
+165 (Jun 29-30) → 167 (Jul 1) → 168 (Jul 3) → 167 (Jul 5/8) 
+→ 170 (Jul 10) → 165 (Jul 12) → 172 (Jul 13) → 156 (Jul 15, fatigue)
+→ 172 (Jul 18) → 171 (Jul 20)
+```
+
+Generally 165-172 range. The 156 on Jul 15 was a fatigue outlier. When well-rested, cadence naturally settles at 170-172.
+
+---
+
+## Recovery patterns
+
+### Sleep quality & HRV
+
+| Date (night) | Sleep | HRV | Rest HR | Score | Deep % | Context |
+|-------------|-------|-----|---------|-------|--------|---------|
+| Jun 29 | 6h31 | 130 | 47 | — | 22% | Pre-run excitement |
+| Jun 30 | 7h48 | 112 | 54 | 85 | 23% | |
+| Jul 1 | 7h24 | 77 | 58 | 88 | 38% | Had fröccs (wine spritzer) |
+| Jul 3 | 7h28 | 113 | 50 | 86 | 31% | 2 drinks, missed dinner |
+| Jul 5 | 8h11 | 135 | 49 | 89 | 29% | Best recovery night |
+| Jul 8 | 6h42 | 71 | 58 | 82 | 25% | Heavy drinking |
+| Jul 10 | 7h42 | 94 | 55 | 87 | 31% | 2 drinks |
+| Jul 12 | 7h41 | 78 | 59 | 87 | 30% | Beach day, late home |
+| Jul 13 | 6h47 | 121 | 51 | 86 | 25% | +1h snooze, racing thoughts |
+| Jul 15 | 5h52 | 93 | 54 | 72 | 23% | Mental stress (no alcohol) |
+| Jul 18 | 8h33 | 116 | 52 | 87 | 31% | Clean recovery |
+| Jul 20 | 8h24 | 107 | 52 | 90 | **37%** | Weed (deep sleep boost) |
+
+### HRV patterns
+
+- **Sober baseline:** 110-135ms (Jun 29, Jul 3, Jul 5, Jul 13, Jul 18, Jul 20)
+- **2 drinks:** ~94ms (Jul 10)
+- **Heavy drinking:** 71ms (Jul 8)
+- **Mental stress (no alcohol):** 93ms — same territory as 2 drinks
+- **Late night / beach fatigue:** 77-78ms
+
+### Run performance vs HRV
+
+HRV below ~90ms consistently predicts poor run quality:
+- Jul 1 (HRV 77): manageable but thigh pain
+- Jul 8 (HRV 71): rage-ran, crashed at 1.5km
+- Jul 12 (HRV 78): slowest pace, tired
+- Jul 15 (HRV 93): 39s/km slower than same-HR 5K
+
+Above 100ms HRV = good-to-great runs almost every time.
+
+---
+
+## Physical issues & patterns
+
+### Foot numbness (bilateral, transverse arch)
+
+- Triggered at ~3-4km mark (Jul 5 at Margaret Island, Jul 5 at XII. District)
+- Resolves 2-5 min after stopping
+- Suspected cause: lace tension over midfoot
+- No numbness reported on recent 5K (Jul 15) or any run since Jul 5
+
+### Right leg chain reaction
+
+- Left leg issues early on → corrected form → right leg became weak link
+- Right inner thigh (adductor): Jul 1, resolved by Jul 3
+- Right knee / distal quad: Jul 3, Jul 12 (same spot both times)
+- Pattern: cumulative load issue, not acute injury
+- Currently no active complaints
+
+### Side stitches
+
+- Jul 8 (rage-run, crashed at 1.5km)
+- Jul 13 (during threshold burst, managed it)
+
+### Dry cough (Jul 18)
+
+- Exercise-induced throat irritation from mouth-breathing without water
+- Resolved immediately after drinking — not respiratory
+
+### Ankle
+
+- Slight right ankle pain before runs occasionally (flat feet + weight)
+- Usually self-resolves during warm-up
+- Ankle circles identified as most important warm-up exercise
+
+---
+
+## Lifestyle factors
+
+### Nutrition
+
+- Pre-run: 2 muesli bars (typical quick breakfast) OR Greek yogurt (200g)
+- DIY sports drink: 30g table sugar + 1g salt + zero-sugar syrup in 5dl water (~6% carb)
+- Takes creatine, magnesium bisglycinate (nightly)
+- Sometimes runs with no food — energy deficit noticeable at end of longer runs
+
+### Substances
+
+- **Alcohol:** clear dose-dependent HRV suppression. 2 drinks → ~94ms. Heavy drinking → 71ms. Recovery takes 2-3 days.
+- **Weed (one instance, Jul 19):** boosted deep sleep to 37% (record), suppressed REM to 11%. Next-day run was a 3K PB. Not a sustainable strategy but data is interesting.
+- **Smoker:** relevant for cardiovascular and recovery context.
+
+### Sleep habits
+
+- Typical bedtime: 23:30-01:30
+- Racing thoughts / mental clutter = delayed sleep onset + HRV suppression
+- Mid-night awakening roughly 2x/night (consistent pattern)
+- Post-wake naps suggest recovery debt on short-sleep nights
+
+---
+
+## Summary for the advisor
+
+**What's working:**
+- VO₂Max climbing steadily: 37 → 42 in ~5 weeks (+13.5%)
+- 3K pace improved from 6'29" (Jun 13) to 5'57" (Jul 20, PB) — **−32s/km**
+- 5K pace improved from 7'00" (Jun 7) to 6'30" (Jul 5) — **−30s/km**
+- HRV reliably tracks recovery quality and predicts run performance
+- Cadence naturally settling at 170-172 when well-rested
+- Consistency: 19 runs in ~6 weeks, morning-run habit established (first ever: Jun 29)
+- Went from sporadic varied runs (Jun 7-22) to disciplined 3x/week pattern (Jul)
+
+**What needs attention:**
+- Foot numbness at 3-4km (bilateral, transverse arch) — likely mechanical (lace tension)
+- Right knee/thigh recurring issue (distal quad/suprapatellar) — cumulative load, not acute
+- Sleep consistency: great nights (8h+, HRV >110) mixed with bad ones (5-6h, HRV <90)
+- Alcohol's outsized impact on HRV and next-day performance
+- Flat feet + current weight (83-84kg at 172cm) → mechanical load on lower limbs
+- REM sleep often on the low end (9-19%), especially after substances
+
+## Connected
+
+- [[Runs/2026-06-07]]
+- [[Runs/2026-06-07-1k]]
+- [[Runs/2026-06-10]]
+- [[Runs/2026-06-13]]
+- [[Runs/2026-06-15]]
+- [[Runs/2026-06-19]]
+- [[Runs/2026-06-22]]
+- [[Runs/2026-06-29]]
+- [[Runs/2026-06-30]]
+- [[Runs/2026-07-01]]
+- [[Runs/2026-07-03]]
+- [[Runs/2026-07-05]]
+- [[Runs/2026-07-08]]
+- [[Runs/2026-07-10]]
+- [[Runs/2026-07-12]]
+- [[Runs/2026-07-13]]
+- [[Runs/2026-07-15]]
+- [[Runs/2026-07-18]]
+- [[Runs/2026-07-20]]
@@ -0,0 +1,23 @@
+---
+date: 2026-06-07
+type: run
+tags: [run, early-run, partial-data, short-run]
+---
+
+# Run — 2026-06-07 (second run)
+
+**1.00 km in 6:29 — Short second run same day. Pace 6'29"/km.**
+
+## Data
+
+| Metric | Value |
+|--------|-------|
+| Distance | 1.00 km |
+| Duration | 6:29 |
+| Avg pace | 6'29" |
+
+> Partial data — only distance and time recorded. No HR, cadence, or VO₂Max available.
+
+## Connected
+
+- [[Runs/2026-06-07]]
@@ -0,0 +1,23 @@
+---
+date: 2026-06-07
+type: run
+tags: [run, early-run, partial-data]
+---
+
+# Run — 2026-06-07
+
+**4.90 km in 34:20 — Longest run of the early period. Pace 7'00"/km.**
+
+## Data
+
+| Metric | Value |
+|--------|-------|
+| Distance | 4.90 km |
+| Duration | 34:20 |
+| Avg pace | 7'00" |
+
+> Partial data — only distance and time recorded. No HR, cadence, or VO₂Max available.
+
+## Connected
+
+- [[Runs/2026-06-07-1k]]
@@ -0,0 +1,36 @@
+---
+date: 2026-06-10
+type: run
+tags: [run, reference, early-run]
+---
+
+# Run — 2026-06-10
+
+**Easy run training. 4.01 km at 6'57", VO₂Max still 37.**
+
+## Data
+
+| Metric | Value |
+|--------|-------|
+| Distance | 4.01 km |
+| Duration | 27:53 |
+| Avg pace | 6'57" |
+| Best pace | 6'40" |
+| Avg HR | ~160 bpm |
+| Max HR | 176 bpm |
+| Cadence | 169 spm |
+
+| Metric | Value |
+|--------|-------|
+| HR recovery (2min) | 23 bpm (173→126) |
+| VO₂Max | 37 ml/kg/min (Poor) |
+| Steps | 4,724 |
+| Elevation | 18.1 m |
+
+## Comparison anchor
+
+This run is a **baseline** — shows where things were ~3 weeks before the consistent streak started. VO₂Max went from 37→40 by Jul 3, pace improved from 6'57"→6'34" over a similar distance with lower HR (152 vs ~160).
+
+## Connected
+
+- [[Runs/2026-07-03]]
@@ -0,0 +1,23 @@
+---
+date: 2026-06-13
+type: run
+tags: [run, early-run, partial-data]
+---
+
+# Run — 2026-06-13
+
+**3.00 km in 19:26 — Pace 6'29"/km.**
+
+## Data
+
+| Metric | Value |
+|--------|-------|
+| Distance | 3.00 km |
+| Duration | 19:26 |
+| Avg pace | 6'29" |
+
+> Partial data — only distance and time recorded. No HR, cadence, or VO₂Max available.
+
+## Connected
+
+- [[Runs/2026-06-10]]
@@ -0,0 +1,23 @@
+---
+date: 2026-06-15
+type: run
+tags: [run, early-run, partial-data]
+---
+
+# Run — 2026-06-15
+
+**2.00 km in 12:05 — Pace 6'03"/km.**
+
+## Data
+
+| Metric | Value |
+|--------|-------|
+| Distance | 2.00 km |
+| Duration | 12:05 |
+| Avg pace | 6'03" |
+
+> Partial data — only distance and time recorded. No HR, cadence, or VO₂Max available.
+
+## Connected
+
+- [[Runs/2026-06-13]]
@@ -0,0 +1,23 @@
+---
+date: 2026-06-19
+type: run
+tags: [run, early-run, partial-data]
+---
+
+# Run — 2026-06-19
+
+**2.00 km in 12:45 — Pace 6'23"/km.**
+
+## Data
+
+| Metric | Value |
+|--------|-------|
+| Distance | 2.00 km |
+| Duration | 12:45 |
+| Avg pace | 6'23" |
+
+> Partial data — only distance and time recorded. No HR, cadence, or VO₂Max available.
+
+## Connected
+
+- [[Runs/2026-06-15]]
@@ -0,0 +1,23 @@
+---
+date: 2026-06-22
+type: run
+tags: [run, early-run, partial-data]
+---
+
+# Run — 2026-06-22
+
+**4.00 km in 28:40 — Pace 7'10"/km.**
+
+## Data
+
+| Metric | Value |
+|--------|-------|
+| Distance | 4.00 km |
+| Duration | 28:40 |
+| Avg pace | 7'10" |
+
+> Partial data — only distance and time recorded. No HR, cadence, or VO₂Max available.
+
+## Connected
+
+- [[Runs/2026-06-19]]
@@ -0,0 +1,43 @@
+---
+date: 2026-06-29
+type: run
+tags: [run, morning, comeback]
+---
+
+# Run — 2026-06-29
+
+**First morning run ever.**
+
+## Data
+
+| Metric | Value |
+|--------|-------|
+| Distance | 2.03 km |
+| Duration | 11:55 |
+| Avg pace | 5'52" |
+| Avg HR | — |
+| Max HR | — |
+| Cadence | 165 spm |
+| Steps | — |
+
+## Sleep — Night before
+
+6h 31min | REM: 5% | Deep: 22% | HRV: 130 | Resting HR: 47 | Woke: 0x
+> Couldn't sleep before midnight. Mind racing with excitement about the run.
+
+## How it felt
+
+> "Felt great. Feet were fine. Continued at one of my highest performance levels."
+
+**Verdict:** Fitness held through 2-week break. Successful comeback.
+
+## Post-run notes
+
+- Ate bakery breakfast + coffee → felt fight-or-flight symptoms around 09:00
+- Recognized as anxiety about procrastinated Angular 11→21 migration task
+- Calmed down with binaural beats, worked 3 hours on it
+
+## Connected
+
+- [[Sleep/2026-06-29]]
+- [[sportnote-blueprint]]
@@ -0,0 +1,59 @@
+---
+date: 2026-06-30
+type: run
+tags: [run, morning, day-2]
+---
+
+# Run — 2026-06-30
+
+**Day 2. Slower, further. Good pace control.**
+
+## Data
+
+| Metric | Value |
+|--------|-------|
+| Distance | 2.51 km |
+| Duration | 16:24 |
+| Avg pace | 6'32" |
+| Fastest pace | 5'45" |
+| Avg HR | 153 bpm |
+| Max HR | 170 bpm |
+| Cadence | 165 spm |
+
+| HR Zone | Time |
+|---------|------|
+| Anaerobic | 7 min |
+| Aerobic | 6 min |
+| Fat-burning | 1 min |
+| Warm-up | <1 min |
+
+| Metric | Value |
+|--------|-------|
+| HR recovery (2min) | 23 bpm (165→118) |
+| VO2Max | 39 ml/kg/min (Fair) |
+| Steps | 2,711 |
+
+| KM | Pace |
+|----|------|
+| 1 | 6'28" |
+| 2 | 6'41" |
+| Last 0.5km | ~6'22" |
+
+## Sleep — Night before
+
+**7h 48min** · 23:22→07:12 · REM: 14% · Deep: 23% · HRV: 112 · Resting HR: 54 · Woke: 1x · Score: 85/100 🔥
+
+> Went to bed almost an hour earlier. Huge improvement — REM tripled from 21 min to 65 min.
+
+## How it felt
+
+> Waking up was harder than yesterday. Intentionally went slower and further — wanted ~3km but didn't plan the distance, ended at 2.5km.
+>
+> Legs okay. Slight ankle pain (flat feet + overweight: 172cm, 83.5-84.5kg). Yesterday had zero problems. Shoes (Kiprun Jogflow 190.1) are great for short distances but start causing issues around 4km (numbness, foot pain).
+
+**Verdict:** Consistent back-to-back. Sleep recovery made the run sustainable. Cadence (165) slightly below ideal 170-180 — worth monitoring. Shoe issues noted for longer runs.
+
+## Connected
+
+- [[Sleep/2026-06-30]]
+- [[sportnote-blueprint]]
@@ -0,0 +1,61 @@
+---
+date: 2026-07-01
+type: run
+tags: [run, morning, day-3, streak]
+---
+
+# Run — 2026-07-01
+
+**Day 3. Further, faster than yesterday. Won the wake-up fight.**
+
+## Data
+
+| Metric | Value |
+|--------|-------|
+| Distance | 3.04 km |
+| Duration | 19:11 |
+| Avg pace | 6'19" |
+| Fastest pace | 5'13" |
+| Avg HR | 155 bpm |
+| Max HR | 174 bpm |
+| Cadence | 167 spm |
+
+| Metric | Value |
+|--------|-------|
+| HR recovery (2min) | 23 bpm |
+| VO2Max | 39 ml/kg/min (Fair) |
+| Steps | 3,215 |
+
+## Sleep — Night before
+
+**7h 24min** · 23:47→07:12 · REM: 17% · Deep: 38% · HRV: 77 · Resting HR: 58 · Score: 88/100
+
+> Had Fröccs with friends. HRV dipped below range but sleep quality held up.
+
+## How it felt
+
+> Waking up was a real tug of war — wanted to sleep more. But got out, dressed, did ankle circles (noticed these are the most important warm-up), and left.
+>
+> Run felt okay and good. Left ankle was a minor struggle but negligible. Sweated like crazy after. Right inner/upper thigh has some pain when sitting and elevating the leg — doesn't affect walking or running.
+>
+> Did stretching the watch recommended post-run.
+
+## Comparison — 3-day streak
+
+| Metric | Jun 29 | Jun 30 | Jul 1 | Trend |
+|--------|--------|--------|-------|-------|
+| Distance | 2.03 km | 2.51 km | **3.04 km** | ↑ +50% in 3 days |
+| Duration | 11:55 | 16:24 | **19:11** | ↑ |
+| Avg pace | 5'52" | 6'32" | **6'19"** | ← faster than D2 |
+| Fastest pace | — | 5'45" | **5'13"** | ↑ faster kick |
+| Avg HR | — | 153 bpm | **155 bpm** | ≈ same effort |
+| Max HR | — | 170 bpm | **174 bpm** | ↑ slight |
+| Cadence | 165 spm | 165 spm | **167 spm** | ↑ steady |
+| VO2Max | — | 39 | **39** | — stable |
+
+**Verdict:** Clear building pattern across all 3 days — more distance, similar effort, faster top speed. The best pace (5'13") shows there's more in the tank when pushing. Right thigh adductor needs watching. Streak alive. 🏃
+
+## Connected
+
+- [[Sleep/2026-07-01]]
+- [[Runs/2026-06-30]]
@@ -0,0 +1,64 @@
+---
+date: 2026-07-03
+type: run
+tags: [run, morning, day-1]
+---
+
+# Run — 2026-07-03
+
+**Fresh start after a rest day. New distance PB — 3.63 km. Pushed through an energy wall.**
+
+## Data
+
+| Metric | Value |
+|--------|-------|
+| Distance | **3.63 km** 🚀 |
+| Duration | **23:49** |
+| Avg pace | 6'34" |
+| Fastest pace | 6'08" |
+| Avg HR | 152 bpm |
+| Max HR | 166 bpm |
+| Cadence | 168 spm |
+
+| Metric | Value |
+|--------|-------|
+| HR recovery (2min) | 24 bpm (161→113) |
+| VO₂Max | **40 ml/kg/min** (↑ from 39) |
+| Steps | 4,024 |
+| Elevation | 9.4 m |
+
+## Sleep — Night before
+
+**7h 28min** · 23:49→07:17 · REM: 14% · Deep: 31% · HRV: 113 · Resting HR: 50 · Woke: 0x · Score: 86/100 🔥
+
+> Surprisingly solid sleep despite drinking and missing dinner. Zero wake-ups, deep sleep on the high end.
+
+## How it felt
+
+> Rest day yesterday was a good call. Only had 2 drinks, got home early, but forgot about dinner — felt the energy deficit toward the end of the run, had to push through that wall and get home.
+>
+> Right ankle hurt a bit before the run, decided to go if it subsides — it did. Right thigh (above the knee) had some pain during the run, but the inner thigh strain from two days ago is completely gone.
+>
+> **Form chain reaction theory:** When I started running 2 months ago my form was bad — back/achilles hurting and numb after runs. Corrected my form, but shifting balance sends pressure to other places. It's been a chain reaction: left leg pain → correct form → right leg not strong enough → rest and keep going → right leg got strong enough → now right knee/thigh is the weak link. At least that's how I imagine it.
+>
+> Compared to a month ago (early June), the improvement is clear — VO₂Max was 37 back then, now it's 40.
+
+## Comparison
+
+| Metric | Jun 10 | Jun 29 | Jun 30 | Jul 1 | **Jul 3** | Trend |
+|--------|--------|--------|--------|-------|-------|-------|
+| Distance | 4.01 km | 2.03 km | 2.51 km | 3.04 km | **3.63 km** | 🚀 longest yet |
+| Duration | 27:53 | 11:55 | 16:24 | 19:11 | **23:49** | ↑ |
+| Avg pace | 6'57" | 5'52" | 6'32" | 6'19" | **6'34"** | ← faster than Jun 10 baseline |
+| Best pace | 6'40" | — | 5'45" | 5'13" | **6'08"** | ↑ faster top speed |
+| Avg HR | ~160 | — | 153 | 155 | **152** | ↓ much lower than Jun 10 |
+| Max HR | 176 | — | 170 | 174 | **166** | ↓ calmer effort |
+| Cadence | 169 | 165 | 165 | 167 | **168** | ≈ steady |
+| VO₂Max | **37** | — | 39 | 39 | **40** | **↑ +3 in ~3 weeks** |
+
+**Verdict:** Smart rest day + solid sleep made this a good outing despite the energy deficit from drinking + missed dinner. Pushing through the wall when your tank is low is a real mental win. New distance PB (3.63 km), VO₂Max finally ticked up to 40 (was 37 in early June — 3 points in ~3 weeks is meaningful improvement), and HR stayed well-controlled throughout (avg 152, max 166 — both lower than Jul 1's shorter run). The right ankle self-resolved, but the right thigh pain (above knee) is worth watching. Compared to early June, this is a completely different runner — more distance, better aerobic base, higher VO₂Max. 🏃
+
+## Connected
+
+- [[Sleep/2026-07-03]]
+- [[Runs/2026-07-01]]
@@ -0,0 +1,72 @@
+---
+date: 2026-07-05
+type: run
+tags: [run, morning, day-1]
+---
+
+# Run — 2026-07-05
+
+**New distance PB — 5.30 km! Nearly 2 km further than previous best. XII. District route.**
+
+## Data
+
+| Metric | Value |
+|--------|-------|
+| Distance | **5.30 km** 🚀 |
+| Duration | **34:29** |
+| Avg pace | 6'30" |
+| Fastest pace | 5'23" |
+| Avg HR | 155 bpm |
+| Max HR | 169 bpm |
+| Cadence | 167 spm |
+
+| Metric | Value |
+|--------|-------|
+| HR recovery (2min) | 25 bpm (165→115) |
+| VO₂Max | 40 ml/kg/min |
+| Steps | 5,772 |
+| Elevation | 5.3 m |
+| Speed | 9.22 km/h |
+| Stride | 92 cm |
+| Ground contact | 302 ms (Good) |
+| Balance | L 50.0% / R 50.0% |
+| Vertical oscillation | 10.1 cm |
+| Recovery time | 15h |
+
+## Sleep — Night before
+
+**8h 11min** · 00:44→08:55 · REM: 9% · Deep: 29% · HRV: 135 · Resting HR: 49 · Woke: 0x · Score: 89/100
+
+> Late bedtime (00:44) but 8+ hours slept. HRV excellent at 135ms. REM low at 9%. Zero wake-ups.
+
+## How it felt
+
+> Woke up and prepared a sports drink: 30g table sugar + 1g table salt + a bit of zero-sugar syrup in 5dl water. Energy was fine the whole run — felt good.
+>
+> Weather was 22°C, not sweating much because of the controlled 6'30" pace. Was starting to feel proud… then around the 3.5-4km mark, **both feet went suddenly numb**. Pressure on the sole around the transverse arch / mid-metatarsal area. Pushed through the last km, upped the pace a bit at the end to finish faster (hence the HR bump — wasn't planned).
+>
+> Sat down after finishing — numbness went away in 2-5 minutes. Felt completely normal after, and really calm. Still feel calm now.
+>
+> This exact numbness happened once before (Margaret Island), around the 3-3.5km mark — same spot, same distance threshold.
+>
+> Walked home. Step count now at 11k. Ate cottage cheese + jam mixed in, took creatine.
+
+## Comparison
+
+| Metric | Jun 29 | Jun 30 | Jul 1 | Jul 3 | **Jul 5** | Trend |
+|--------|--------|--------|-------|-------|-------|-------|
+| Distance | 2.03 km | 2.51 km | 3.04 km | 3.63 km | **5.30 km** | 🚀 **new PB +1.67 km** |
+| Duration | 11:55 | 16:24 | 19:11 | 23:49 | **34:29** | ↑ longest yet |
+| Avg pace | 5'52" | 6'32" | 6'19" | 6'34" | 6'30" | ≈ consistent |
+| Best pace | — | 5'45" | 5'13" | 6'08" | **5'23"** | ↑ fast kick |
+| Avg HR | — | 153 | 155 | 152 | **155** | ≈ steady effort |
+| Max HR | — | 170 | 174 | 166 | **169** | ≈ controlled |
+| Cadence | 165 spm | 165 spm | 167 spm | 168 spm | **167 spm** | ≈ steady |
+| VO₂Max | — | 39 | 39 | 40 | **40** | ↑ from 39→40 |
+
+**Verdict:** Massive distance jump — 5.30 km is a 46% (!) increase over the previous PB (3.63 km). That's a huge leap in one run. The fact that heart rate stayed under control (avg 155, max 169 — comparable to much shorter runs) and pace didn't nosedive (6'30" vs 6'34" on Jul 3) suggests the aerobic base is genuinely improving. Perfect 50/50 ground contact balance is excellent. VO₂Max held at 40. Recovery time of 15h is reasonable for a distance this long. Need to keep an eye on recovery after this effort — it's the longest run yet. 🏃
+
+## Connected
+
+- [[Sleep/2026-07-05]]
+- [[Runs/2026-07-03]]
@@ -0,0 +1,69 @@
+---
+date: 2026-07-08
+type: run
+tags: [run, afternoon, rage-run]
+---
+
+# Run — 2026-07-08
+
+**1.56 km in 8:24 — Rage running after a heavy drinking night. Explosive start, crashed fast. Side stitch ended it at 1.5km.**
+
+## Data
+
+| Metric | Value |
+|--------|-------|
+| Distance | 1.56 km |
+| Duration | **08:24** |
+| Avg pace | 5'23" |
+| Fastest pace | **3'58"** 🔥 |
+| Avg HR | 159 bpm |
+| Max HR | **173 bpm** |
+| Cadence | 167 spm |
+| Max cadence | 191 spm |
+| Steps | 1,403 |
+
+| Metric | Value |
+|--------|-------|
+| VO₂Max | 40 ml/kg/min |
+| Recovery time | 5h |
+| Elevation gain | 3.0 m |
+| Ground contact | 277 ms |
+| Vertical oscillation | 8.8 cm |
+
+**HR zone distribution:** Aerobic 6 min · Fat-burning 1 min · High intensity (Z5) 1 min
+
+## Sleep — Night before
+
+**6h 42min** · 01:24→08:20 · REM: 25% · Deep: 25% · HRV: 71ms · Resting HR: 58 · Score: 82/100
+
+> Deeply disrupted by alcohol. Short sleep, fragmented deep, HRV tanked to 71ms (below personal range).
+
+## How it felt
+
+> Yesterday went out drinking — fairly drunk, smoked a lot. Woke up today not really hungover but absolutely exhausted and grumpy. Nothing lifted my mood. Decided to push myself and run really fast.
+>
+> Barely ate all day — just 200g of Greek yogurt. Basically nothing in the tank.
+>
+> Started immediately at max — hit ~4'00/km with cadence around 185 at peak speed. First kilometre in **4:30**. HR shot from 109 (idle walking) to 173 in that time. Slowed down after but was completely out of breath. Around the 1.5km mark my side started hurting — stopped there.
+>
+> This was rage running, and it didn't go well. Completely fucked, but I think I needed it.
+
+## Comparison
+
+| Metric | Jul 5 (PB) | Jul 8 | Delta |
+|--------|-----------|-------|-------|
+| Distance | **5.30 km** 🚀 | 1.56 km | ↓ 3.74 km |
+| Duration | 34:29 | **08:24** | ↓ short |
+| Avg pace | 6'30" | **5'23"** | ⚡ **1'07" faster** |
+| Best pace | 5'23" | **3'58"** | ⚡ **1'25" faster** |
+| Avg HR | 155 bpm | **159 bpm** | ↑ +4 bpm |
+| Max HR | 169 bpm | **173 bpm** | ↑ +4 bpm |
+| Cadence | 167 spm | 167 spm | ≈ same |
+| VO₂Max | 40 | 40 | ≈ same |
+
+**Verdict:** Classic rage-run. Fastest pace ever (3'58"!) but lasted only 1.56 km. HR spiked to 173 in under 4 minutes — the combination of alcohol hangover, depleted glycogen, poor sleep (HRV 71, 6h42), and an all-out start meant the tank was empty before 2km. Side stitch is a telltale sign of breathing panic under max effort. On the bright side: the top-end speed is clearly there when you push. The challenge is channelling that energy into a controlled effort rather than burning out. Recovery time of 5h is optimistic — with alcohol in the system expect longer.
+
+## Connected
+
+- [[Sleep/2026-07-08]]
+- [[Runs/2026-07-05]]
@@ -0,0 +1,72 @@
+---
+date: 2026-07-10
+type: run
+tags: [run, morning, recovery]
+---
+
+# Run — 2026-07-10
+
+**2.50 km in 14:52 — Back on track after the rage-run. Solid controlled effort, VO₂Max bumped to 41.**
+
+## Data
+
+| Metric | Value |
+|--------|-------|
+| Distance | 2.50 km |
+| Duration | **14:52** |
+| Avg pace | 5'57" |
+| Fastest pace | **4'46"** |
+| Best 1km pace | 5'41" |
+| Avg HR | 151 bpm |
+| Max HR | 164 bpm |
+| Cadence | 170 spm |
+| Steps | 2,530 |
+
+| Metric | Value |
+|--------|-------|
+| HR recovery (2min) | 25 bpm (164→114) |
+| VO₂Max | **41 ml/kg/min** 🆕 |
+| Training load | 26 (Low) |
+| Ground contact | 294 ms |
+| Balance | L 50% / R 50% |
+| Vertical oscillation | 8.9 cm |
+| Elevation gain | 4.1 m |
+
+**HR zone distribution:** Anaerobic 6 min · Aerobic 6 min · Fat-burning 1 min
+
+## Sleep — Night before
+
+**7h 42min** · 01:01→08:50 · REM: 14% · Deep: 31% · HRV: 94ms · Resting HR: 55 · Score: 87/100
+
+> Solid recovery night. HRV bounced back to 94ms (from 71ms two nights prior). Deep sleep 31% is great.
+
+## How it felt
+
+> Had 2 drinks yesterday (didn't get drunk this time), but waking up was still a struggle — really really sleepy. Had vivid dreams:
+>
+> **Void dream:** Standing on a floating mattress in a pool, drunk, barely balancing — knowing beneath me is not water but the void itself. If I fall I die.
+>
+> **Running race dream:** In a running race with water-filled holes we had to jump over. A girl almost drowned in one — I pulled her out. After the first lap I sat down next to friends, then realised I was sitting in spider webs with spiders glowing bright blue. Freaked out and woke up.
+>
+> Despite the dreams, sleep felt great overall. The run was okay — feet and legs a bit sore, but nothing really bad.
+
+## Comparison
+
+| Metric | Jul 5 (PB) | Jul 8 (Rage) | **Jul 10** | Trend |
+|--------|-----------|-------------|-----------|-------|
+| Distance | **5.30 km** 🚀 | 1.56 km | 2.50 km | ↑ from rage-run |
+| Duration | 34:29 | 08:24 | **14:52** | ↑ longer than Jul 8 |
+| Avg pace | 6'30" | 5'23" | **5'57"** | ↔ moderate |
+| Best pace | 5'23" | 3'58" | **4'46"** | ↔ mid-range |
+| Avg HR | 155 bpm | 159 bpm | **151 bpm** | ↓ calmer effort |
+| Max HR | 169 bpm | 173 bpm | **164 bpm** | ↓ better control |
+| Cadence | 167 spm | 167 spm | **170 spm** | ↑ slight gain |
+| VO₂Max | 40 | 40 | **41** 🆕 | **↑ bumped up!** |
+
+**Verdict:** Exactly the run you needed after Wednesday's meltdown. Good distance (2.5km is higher than your June average), pace was controlled (5'57"), HR stayed well-managed (151 avg / 164 max — both lower than the rage-run despite running 60% further). HR recovery at 25 bpm (164→114) is solid. But the highlight is **VO₂Max ticking up to 41** — first increase since Jun 30→Jul 3. Your body is clearly recovering and building. This is the kind of run that builds fitness, not breaks it. 🏃
+
+## Connected
+
+- [[Sleep/2026-07-10]]
+- [[Runs/2026-07-08]]
+- [[Runs/2026-07-05]]
@@ -0,0 +1,76 @@
+---
+date: 2026-07-12
+type: run
+tags: [run, afternoon, running-with-friend, conversational-pace]
+---
+
+# Run — 2026-07-12
+
+**~1.98 km in 13:13 — Beach recovery run with a friend. Tired legs, empty tank, but got it done.**
+
+## Data
+
+| Metric | Value |
+|--------|-------|
+| Distance | ~1.98 km |
+| Duration | **13:13** |
+| Avg pace | 6'41" |
+| Fastest pace | **5'45"** |
+| Avg HR | 144 bpm |
+| Max HR | 155 bpm |
+| Cadence | 165 spm |
+| Steps | 2,193 |
+
+| Metric | Value |
+|--------|-------|
+| HR recovery (2min) | 44 bpm (146→102) |
+| VO₂Max | **41 ml/kg/min** |
+| GCT | 296 ms (Good) |
+| Balance | L 49.9% / R 50.1% |
+| Vertical oscillation | 9.4 cm (Avg) / 9.8 cm (Max) |
+| Elevation | +8.2m / −7.9m |
+| Speed | 8.99 km/h |
+| Recovery time | 5h |
+| Training load | 1.0 (Low) |
+| Route | Vánmező |
+
+**HR zone distribution:** Aerobic ~10 min · Fat-burning / Warm-up ~3 min
+
+## Sleep — Night before
+
+**7h 41min** · 02:25→10:21 · REM: 14% · Deep: 30% · HRV: 78ms · Resting HR: 59 · Score: 87/100
+
+> Beach day + late night (home at 2am). Decent sleep despite the late bedtime, but HRV at the bottom of range (78ms) and resting HR elevated to 59. Not a disaster, but not ideal prep for a run.
+
+## How it felt
+
+> Yesterday was beach day with friends — whole day in the lake, tons of steps, got home at 2am. Woke up and didn't really feel like running today, but went out with a friend anyway.
+>
+> Talking and running is still really hard for me — without it I manage fine, but holding a conversation while running takes a lot more effort. Felt tired and under-energised the whole time. My "breakfast" was two Műzli szelet (muesli bars) — basically nothing in the tank.
+>
+> On my right leg, above my knee and at the end of my thigh on the top, I felt some pain.
+
+## Comparison
+
+| Metric | Jul 8 (Rage) | Jul 10 (Recovery) | **Jul 12 (Beach hang)** |
+|--------|-------------|------------------|------------------------|
+| Distance | 1.56 km | 2.50 km | **1.98 km** |
+| Duration | 08:24 | 14:52 | **13:13** |
+| Avg pace | 5'23" | 5'57" | **6'41"** |
+| Fastest pace | **3'58"** 🔥 | 4'46" | 5'45" |
+| Avg HR | 159 bpm | 151 bpm | **144 bpm** ⬇ |
+| Max HR | **173 bpm** | 164 bpm | **155 bpm** ⬇ |
+| Cadence | 167 spm | 170 spm | **165 spm** |
+| VO₂Max | 40 | **41** 🆕 | **41** ✅ held |
+
+**Verdict:** This was a social outing, not a performance run — and that's fine. The slowest pace in weeks (6'41") reflects the combination of poor nutrition (two muesli bars), late night (2am bedtime), and the physical toll of a full beach day. But the heart rate tells an interesting story: **avg 144 / max 155 is the lowest of the three comparable runs** — your body knew this was a low-effort day and didn't push. That's actually good pacing intuition: when you're tired, you naturally ran at a conversation-possible effort instead of trying to force speed. The fact that you went out and ran at all after a beach day + late night is the win here.
+
+**On the leg pain:** "above my knee, end of my thigh on top" = distal quadriceps / suprapatellar tendon area. You reported the **exact same spot on Jul 3** ("right thigh above the knee had some pain"). This reinforces your chain-reaction theory — as the left side adapted, the right quad/knee became the next weak link. Worth tracking, but this is a cumulative-load issue (beach walking + running on tired legs) rather than an acute injury. If it persists beyond 2-3 runs, consider some quad-strengthening work.
+
+**The "talking while running is hard" note** is actually useful data: it means your conversational pace threshold is somewhere around 6'40"/km at ~144 bpm. That's your Zone 2 ceiling — which is higher than it was 6 weeks ago. This will improve as aerobic base builds.
+
+## Connected
+
+- [[Sleep/2026-07-12]]
+- [[Runs/2026-07-10]]
+- [[Runs/2026-07-08]]
@@ -0,0 +1,72 @@
+---
+date: 2026-07-13
+type: run
+tags: [run, morning, threshold-burst, pace-PR]
+---
+
+# Run — 2026-07-13
+
+**2.50 km in 14:40 — Solid run with a killer burst. Fastest pace ever at 3'53" 🔥**
+
+## Data
+
+| Metric | Value |
+|--------|-------|
+| Distance | 2.50 km |
+| Duration | **14:40** |
+| Avg pace | **5'52"** |
+| Fastest pace | **3'53"** 🔥 NEW PB |
+| Avg HR | 154 bpm |
+| Max HR | 178 bpm |
+| Cadence | 172 spm |
+| Max Cadence | **196 spm** |
+| Steps | 2,528 |
+
+| Metric | Value |
+|--------|-------|
+| HR recovery (2min) | 23 bpm (122→99) |
+| VO₂Max | 41 ml/kg/min ✅ held |
+| Training load | 31 (Low) |
+| Recovery time | 10h |
+| Ground contact | 287 ms (Good) |
+| Balance | L 50% / R 50% (perfect symmetry) |
+| Vertical oscillation | 8 cm (Avg) |
+| Elevation | +3.1m / −4.7m |
+| Speed | 10.23 km/h |
+
+**HR zone distribution:** Very High (Z5) 3 min · Anaerobic (Z4) 2 min · Aerobic (Z3) ~9 min · Fat-burn + Warm-up <1 min
+
+## Sleep — Night before
+
+**6h 47min** (watch) / ~7h 47min (actual) · 01:13→08:00 (→~09:00 snooze) · REM: 16% · Deep: 25% · HRV: **121ms** · Resting HR: 51 · Score: 86/100
+
+> Came to bed with racing thoughts, got up at 01:13 to journal + make a task list. Despite the late bedtime, sleep quality was excellent — HRV at 121ms is nearly top of range. Snoozed from 8→9 with dreaming (not deepest sleep but real rest).
+
+## How it felt
+
+> Good energy today. After the first kilometer I went full throttle for a short burst — about 1:30–2 minutes. Pace hit **3'53"** with cadence around 190, peaking at **195** for a few steps. HR climbed from ~155 to **178** during the push.
+>
+> After the burst I slowed down, HR settled to ~165 avg. Got a mild side stitch on breathing — slowed even more and pushed through it. Post-run did the 2min HR recovery test, then a short walk around the block to cool down properly.
+>
+> Overall a solid run. I did a hard burst and did NOT die after it. 💪
+
+## Comparison
+
+| Metric | Jul 10 (Recovery) | Jul 12 (Beach hang) | **Jul 13 (Burst)** |
+|--------|-------------------|--------------------|--------------------|
+| Distance | 2.50 km | 1.98 km | **2.50 km** |
+| Duration | 14:52 | 13:13 | **14:40** |
+| Avg pace | 5'57" | 6'41" | **5'52"** ⚡ |
+| Fastest pace | 4'46" | 5'45" | **3'53"** 🏆 NEW PB |
+| Avg HR | 151 bpm | 144 bpm | **154 bpm** |
+| Max HR | 164 bpm | 155 bpm | **178 bpm** ⬆️ |
+| Cadence | 170 spm | 165 spm | **172 spm** |
+| VO₂Max | 41 🆕 | 41 | **41** ✅ held |
+
+**Verdict:** This is your best structured run in weeks. The same distance as Jul 10 (2.50 km) but with a faster avg pace (5'52" vs 5'57"), a **new fastest pace record (3'53")**, and clear evidence you can recover from a high-intensity burst without falling apart. The fact that you hit Z5 for 3 minutes with HR peaking at 178 and still finished strong is real fitness progress. The side stitch was handled perfectly — slowed, breathed through it, finished. No foot numbness mentioned either. Good session. 🏃🔥
+
+## Connected
+
+- [[Sleep/2026-07-13]]
+- [[Runs/2026-07-12]]
+- [[Runs/2026-07-10]]
@@ -0,0 +1,75 @@
+---
+date: 2026-07-15
+type: run
+tags: [run, afternoon, long-run, óbuda]
+---
+
+# Run — 2026-07-15
+
+**5.02 km in 35:55 — Second 5K ever. Afternoon run, slower pace but held it together for the full distance.**
+
+## Data
+
+| Metric | Value |
+|--------|-------|
+| Distance | **5.02 km** |
+| Duration | **35:55** |
+| Avg pace | 7'09" |
+| Fastest pace | **6'01"** |
+| Avg HR | 155 bpm |
+| Max HR | 178 bpm |
+| Cadence | 156 spm |
+| Max Cadence | 176 spm |
+| Steps | 5,603 |
+
+| Metric | Value |
+|--------|-------|
+| HR recovery (2min) | 21 bpm (174→131) |
+| VO₂Max | **41 ml/kg/min** ✅ held |
+| Training load | 79 (Low) |
+| Recovery time | 17h |
+| GCT | 307 ms (Good) · Min 268 ms |
+| Balance | L 50.0% / R 50.0% (perfect) |
+| Vertical oscillation | 9.1 cm (Avg) / 10.3 cm (Max) |
+| Stride | 94 cm |
+| Speed | 8.39 km/h |
+| Elevation | +6.5m / −8.0m |
+| Route | Óbuda side |
+
+**HR zone distribution:** Extreme (Z5) ~3 min · Anaerobic (Z4) <1 min · Threshold · Aerobic (Z3) · Fat-burning ~5 min · Warm-up
+
+## Sleep — Night before
+
+**5h 52min** (watch) + **~50min post-wake nap** → ~6h 42min total · 01:36→07:50 · REM: 19% · Deep: 23% · HRV: **93ms** · Resting HR: 54 · Score: 72/100
+
+> Short night — only 5h 52min, below the 6-10h reference range. Light sleep dominated at 58% (above the 55% reference — sign of restless/compensatory light sleep). Woke 2 times. HRV at 93ms is within range (78-132) but well below your sober baseline (110-135ms) — comparable to your ~2-drink nights. Deep sleep 23% is technically normal but that's only 1h 21min of actual deep sleep on such a short night. You napped ~50min after waking, bringing total sleep to ~6h 42min — still below your ideal. Breathing quality held at 98, SpO₂ 98%.
+
+## How it felt
+
+> Really wasn't feeling it today. Hard day mentally — lot of clutter in my head. At the end of the workday I decided to just go for a run, see if it would clear things out. Ate 2 muesli bars beforehand and made my sports drink (30g sugar + pinch of salt in water).
+>
+> The heat was killing me though. Afternoon sun + summer temps made it a slog. Combined with the short sleep and mental fatigue, this was pure grind — not a fun run by any stretch. But I finished it. 
+
+## Comparison
+
+| Metric | Jul 5 (PB) | Jul 10 | Jul 12 | Jul 13 | **Jul 15** |
+|--------|-----------|--------|--------|--------|------------|
+| Distance | **5.30 km** 🚀 | 2.50 km | 1.98 km | 2.50 km | **5.02 km** |
+| Duration | 34:29 | 14:52 | 13:13 | 14:40 | **35:55** |
+| Avg pace | 6'30" | 5'57" | 6'41" | **5'52"** | **7'09"** ⬇️ |
+| Fastest pace | 5'23" | 4'46" | 5'45" | **3'53"** 🏆 | **6'01"** |
+| Avg HR | 155 bpm | 151 bpm | 144 bpm | 154 bpm | **155 bpm** |
+| Max HR | 169 bpm | 164 bpm | 155 bpm | **178 bpm** | **178 bpm** |
+| Cadence | 167 spm | 170 spm | 165 spm | **172 spm** | **156 spm** ⬇️ |
+| VO₂Max | 40 | **41** 🆕 | 41 | 41 | **41** ✅ |
+| Sleep (night before) | 8h 11m · HRV 135 | 7h 42m · HRV 94 | 7h 41m · HRV 78 | 6h 47m · HRV 121 | **5h 52m · HRV 93** |
+
+**Verdict:** Second 5K in the books — and you finished it. But the numbers tell a clear story: **same average heart rate (155 bpm) as Jul 5 but 39 seconds slower per km**. That's a significant efficiency drop driven almost entirely by sleep. You ran Jul 5 on 8+ hours of sleep with HRV at 135ms (top of range); today you ran on 5h 52min with HRV at 93ms. The cadence drop (156 vs your usual 165-172) and higher max HR (178, matching your all-time peak) suggest your body was working much harder to produce less output — classic under-recovered physiology. HR recovery was also weaker: 21 bpm vs 25 bpm on Jul 5.
+
+The bright side: **VO₂Max held at 41**, you finished the full 5K without stopping, and you kept perfect 50/50 balance. The afternoon timing (17:52) + summer heat + mental fatigue were a triple headwind — your body is used to morning runs in cooler conditions. This was a grit-finish, not a performance run — and sometimes that's the kind you need. 🏃
+
+## Connected
+
+- [[Sleep/2026-07-15]]
+- [[Runs/2026-07-13]]
+- [[Runs/2026-07-05]]
@@ -0,0 +1,70 @@
+---
+date: 2026-07-18
+type: run
+tags: [run, morning, short-run, vo2max-pr]
+---
+
+# Run — 2026-07-18
+
+**2.01 km in 12:20 — Short and clean. VO₂Max bumped to 42. No water = dry cough at the end.**
+
+## Data
+
+| Metric | Value |
+|--------|-------|
+| Distance | 2.01 km |
+| Duration | **12:20** |
+| Avg pace | 6'08" |
+| Fastest pace | **5'03"** |
+| Avg HR | 147 bpm |
+| Max HR | 158 bpm |
+| Cadence | 172 spm |
+| Steps | 2,124 |
+
+| Metric | Value |
+|--------|-------|
+| HR recovery (2min) | 18 bpm |
+| VO₂Max | **42 ml/kg/min** 🆕 NEW PB |
+| Training load | 17 (Low) |
+| Recovery time | 6h |
+| GCT | 284 ms (Good) · Min 256 ms |
+| Balance | L 49.9% / R 50.1% |
+| Vertical oscillation | 8.8 cm |
+| Stride | 95 cm |
+| Speed | 9.78 km/h |
+| Route | Szabadság tér / Lipótváros (District V) |
+
+**HR zone distribution:** Aerobic ~7 min · Fat-burning <1 min · Anaerobic <1 min · Extreme 0 min · Warm-up <1 min
+
+## Sleep — Night before
+
+**8h 33min** · 00:32→09:16 · REM: 13% · Deep: 31% · HRV: **116ms** · Resting HR: 52 · Score: 87/100
+
+> Much better. A full 8.5 hours with HRV back at 116ms — solidly in the sober baseline range (110-135). Deep sleep 31% (2h 40min actual) is excellent. Light sleep still a touch high at 56% but that's minor. This is what recovery looks like. Night-and-day vs the Jul 15 5K prep (5h52m, HRV 93).
+
+## How it felt
+
+> Nothing fancy, nothing new. Didn't take water with me today. At the end I felt something fucking up my throat — dry coughing, was bad. After a while it eased, and went away completely after drinking some water.
+
+## Comparison
+
+| Metric | Jul 12 | Jul 13 | Jul 15 | **Jul 18** |
+|--------|--------|--------|--------|------------|
+| Distance | 1.98 km | 2.50 km | 5.02 km | **2.01 km** |
+| Duration | 13:13 | 14:40 | 35:55 | **12:20** |
+| Avg pace | 6'41" | 5'52" | 7'09" | **6'08"** |
+| Fastest pace | 5'45" | **3'53"** 🏆 | 6'01" | **5'03"** ⚡ |
+| Avg HR | 144 bpm | 154 bpm | 155 bpm | **147 bpm** |
+| Max HR | 155 bpm | **178 bpm** | **178 bpm** | **158 bpm** |
+| Cadence | 165 spm | **172 spm** | 156 spm | **172 spm** |
+| VO₂Max | 41 | 41 | 41 | **42** 🆕 |
+
+**Verdict:** This is what a properly-recovered short run looks like. 6'08" at 147 bpm avg with cadence back to 172 — clean, efficient, no drama. Compare to Jul 12 (beach hangover run): same distance, but 33s/km faster today at only +3 bpm HR. The VO₂Max bump to 42 is the real news — that's your third increase in 8 runs (39→40→41→42) and confirms the trend is real, not noise.
+
+The dry cough is classic exercise-induced throat irritation — breathing hard through the mouth dries out the mucous membranes, especially without water. On short runs (<15 min) it's usually fine to skip water, but if you're pushing pace or it's warm, even a small sip before heading out can prevent it. The fact it resolved immediately after drinking confirms it was just dryness, not anything respiratory. 
+
+## Connected
+
+- [[Sleep/2026-07-18]]
+- [[Runs/2026-07-15]]
+- [[Runs/2026-07-13]]
@@ -0,0 +1,77 @@
+---
+date: 2026-07-20
+type: run
+tags: [run, morning, 3k-pb]
+---
+
+# Run — 2026-07-20
+
+**3.01 km in 17:55 — 3K PB at 5'57" pace! Hit 3'58" instantaneous. Had ~40 sec at a red light — real pace was even faster.**
+
+## Data
+
+| Metric | Value |
+|--------|-------|
+| Distance | **3.01 km** |
+| Duration | **17:55** |
+| Avg pace | **5'57"** |
+| Fastest pace | **3'58"** 🔥 (matches all-time PB) |
+| Avg HR | 158 bpm |
+| Max HR | 170 bpm |
+| Cadence | 171 spm |
+| Max Cadence | 189 spm |
+| Steps | 3,081 |
+
+| Metric | Value |
+|--------|-------|
+| HR recovery (2min) | 25 bpm |
+| VO₂Max | **42 ml/kg/min** ✅ held |
+| Training load | 42 (Low) |
+| Recovery time | 14h |
+| GCT | 282 ms (Good) · Min 239 ms |
+| Balance | L 49.9% / R 50.1% |
+| Vertical oscillation | 8.7 cm |
+| Stride | 98 cm |
+| Speed | 10.08 km/h |
+| Route | Terézváros / Lipótváros |
+
+**HR zone distribution:** Anaerobic ~3 min · Aerobic most of the run · Fat-burning <1 min · Extreme 0 min
+
+## Sleep — Night before
+
+**8h 24min** · 23:33→08:56 · REM: 11% · Deep: 37% · HRV: **107ms** · Resting HR: 52 · Score: 90/100
+
+> Exceptional sleep despite context. Deep sleep at 37% (3h 6min actual) is the highest recorded — deep continuity scored a perfect 100. Light sleep finally normalized at 52% (under the 55% threshold for the first time). REM was suppressed at 11% (only 54 min), likely from the weed. Woke up mid-night (as reported) but fell back asleep. HRV at 107ms is in baseline range — no hangover penalty. Score of 90 / top 1% is the best yet.
+
+## How it felt
+
+> Yesterday got really high on weed, got home a bit late. Woke up in the middle of the night and fell asleep again. Today morning ate my breakfast and since I had no tasks at work, thought I might as well go for a run.
+>
+> The watch said this is my PB for 3 km. I stood at a red light for ~40 seconds — so the real pace was even faster. Otherwise the run felt solid.
+
+## Comparison
+
+| Metric | Jul 13 | Jul 15 | Jul 18 | **Jul 20** |
+|--------|--------|--------|--------|------------|
+| Distance | 2.50 km | 5.02 km | 2.01 km | **3.01 km** |
+| Duration | 14:40 | 35:55 | 12:20 | **17:55** |
+| Avg pace | 5'52" | 7'09" | 6'08" | **5'57"** |
+| Fastest pace | **3'53"** 🏆 | 6'01" | 5'03" | **3'58"** ⚡ |
+| Avg HR | 154 bpm | 155 bpm | 147 bpm | **158 bpm** |
+| Max HR | 178 bpm | 178 bpm | 158 bpm | **170 bpm** |
+| Cadence | 172 spm | 156 spm | 172 spm | **171 spm** |
+| VO₂Max | 41 | 41 | **42** 🆕 | **42** ✅ |
+| Sleep score | 86 | 72 | 87 | **90** 🏆 |
+
+### 3K progression
+
+| Date | Distance | Time | Pace | Avg HR |
+|------|----------|------|------|--------|
+| Jul 1 | 3.04 km | 19:11 | 6'19" | 155 bpm |
+| **Jul 20** | **3.01 km** | **17:55** | **5'57"** | **158 bpm** |
+
+**Verdict:** 3K PB — and it would have been even faster without the red light (~40 sec idle → adjusted ~17:15, pace ~5'44"/km). Compared to the Jul 1 3K: **1:16 faster** over the same distance at only +3 bpm HR. That's a massive efficiency gain in 3 weeks.
+
+The numbers are clean: 5'57" average, touched 3'58" instantaneous (matching your all-time fastest pace from the Jul 8 rage-run, but this time in a controlled 3K rather than a 1.5K burnout). Cadence at 171 with 98cm stride is efficient. Max HR 170 is well-managed — you're working hard but not redlining. HR recovery at 25 bpm is back to your best levels (matches Jul 5 & Jul 10).
+
+The sleep paradox is interesting: weed suppressed REM (11%) but boosted deep sleep to 37% — your highest ever. Deep continuity at 100 is perfect. The mid-night awakening is a known cannabis effect (rebound arousal as it metabolizes), but you fell back asleep. The overall recovery was clearly sufficient — you ran a PB on it. Not advocating weed as a sleep aid (REM is important for learning/memory), but for raw physical recovery before a run, that deep sleep delivered. 🏃🔥
@@ -0,0 +1,17 @@
+---
+date: 2026-06-28
+type: sleep
+tags: [sleep, recovery, poor-rem]
+---
+
+# Sleep — 2026-06-28 → 2026-06-29
+
+**6h 31min** · 23:??→07:15 · REM: 5% · Deep: 22% · HRV: 130 · Resting HR: 47 · Woke: 0x
+
+> Couldn't fall asleep before midnight. Got out of bed at 00:45 for Michael Sealey meditation. Felt half-awake. Mind racing with excitement, not anxiety.
+
+**Interpretation:** Classic first-night schedule shift. Low REM = circadian rhythm still off. Resting HR at 47 despite poor sleep suggests cardiovascular base is solid.
+
+## Connected
+
+- [[Runs/2026-06-29]]
@@ -0,0 +1,17 @@
+---
+date: 2026-06-29
+type: sleep
+tags: [sleep, recovery, good-rem]
+---
+
+# Sleep — 2026-06-29 → 2026-06-30
+
+**7h 48min** · 23:22→07:12 · REM: 14% · Deep: 23% · HRV: 112 · Resting HR: 54 · Woke: 1x · Score: 85/100
+
+> Went to bed at 23:22 — almost an hour earlier than the night before. Much easier to fall asleep. Result: REM tripled (21 min → 65 min), deep sleep continuity normal (75 pts vs 64).
+
+**Interpretation:** Consistent wake time is driving bedtime earlier naturally. This is what a recovering sleep schedule looks like.
+
+## Connected
+
+- [[Runs/2026-06-30]]
@@ -0,0 +1,17 @@
+---
+date: 2026-06-30
+type: sleep
+tags: [sleep, recovery, alcohol-effect]
+---
+
+# Sleep — 2026-06-30 → 2026-07-01
+
+**7h 24min** · 23:47→07:12 · REM: 17% · Deep: 38% · HRV: 77 · Resting HR: 58 · Score: 88/100
+
+> Had 2 Fröccs with friends in the evening but left early. HRV dropped below personal range (80-136) — alcohol effect visible even with just 2 drinks. Sleep architecture held up well though: deep sleep at 38% is excellent and REM at 17% is solid.
+
+**Interpretation:** Even light drinking affects HRV next morning. But sleep structure itself was good. The early bedtime and moderate drinking kept the damage contained.
+
+## Connected
+
+- [[Runs/2026-07-01]]
@@ -0,0 +1,17 @@
+---
+date: 2026-07-02
+type: sleep
+tags: [sleep, recovery, disrupted]
+---
+
+**8h 13min** · 23:30→08:59 · REM: 16% · Deep: 28% · HRV: 102ms · Resting HR: 55 · Score: 85/100
+
+> Rough night. Came home early (~10pm) but procrastinated winding down — doomscrolled, avoided sleep. Went to bed late (23:30), couldn't fall asleep due to anxiety about being tired the next day. Got up, read in beanbag, fell asleep there. Woke ~5am, moved to bed, then hit snooze for 30min. Woke up at 09:00 "shitface tired." Woke 3 times throughout (above average).
+
+**Duration** was good (8h 13min, within range), and most metrics are solid — **HRV 102ms**, **resting HR 55**, **SpO2 97%**, **breathing quality 98**. But the fragmented sleep (3 wake-ups) and the mental context made it feel worse than the numbers suggest. Deep sleep (28%) and REM (16%) both within normal ranges, so the body did recover decently despite the disruption.
+
+**What stands out:** This is a classic pattern — coming home early with good intentions → procrastination → late bed → anxiety about next day → can't sleep. The sleep *quantity* was fine, but the *quality perception* tanked because of the mental spiral.
+
+## Connected
+
+- No run today (skipped due to poor sleep and mental fatigue)
@@ -0,0 +1,15 @@
+---
+date: 2026-07-03
+type: sleep
+tags: [sleep, recovery, post-drinking]
+---
+
+**7h 28min** · 23:49→07:17 · REM: 14% · Deep: 31% · HRV: 113 · Resting HR: 50 · Woke: 0x · Score: 86/100 🔥
+
+> Solid sleep — only 2 drinks, got home early. Skipped dinner though, so went to bed a bit hungry. Took a while to fall asleep (rolling in bed for a bit), but it was bearable. Fell asleep around 23:49, classic pre-run excited-brain mode. Zero wake-ups, deep sleep at 31% (high end), HRV at 113ms well within range, breathing quality 98/100 pristine.
+
+**What stands out:** The rest day + early night (even with just 2 drinks) gave the best recovery metrics of the week. 86/100, better than 96% of users. The pre-run racing thoughts didn't affect sleep quality — that's a good sign.
+
+## Connected
+
+- [[Runs/2026-07-03]]
@@ -0,0 +1,17 @@
+---
+date: 2026-07-05
+type: sleep
+tags: [sleep, recovery, late-bedtime]
+---
+
+# Sleep — 2026-07-04 → 2026-07-05
+
+**8h 11min** · 00:44→08:55 · REM: 9% · Deep: 29% · HRV: 135 · Resting HR: 49 · Woke: 0x · Score: 89/100
+
+> Late bedtime again (00:44) — 2 rest days in a row and went to bed past midnight. Still got 8+ hours of sleep because woke up at 08:55. HRV was excellent at 135ms (at the top of personal range 79-135). REM was low at 9% (below 10-30% reference). Light sleep was high at 62% (above 55% reference). Deep sleep at 29% is solid-normal. Zero wake-ups. Breathing quality 98/100 pristine.
+
+**Interpretation:** The late bedtime is becoming a pattern — this is the second night past midnight. The good news is the sleep bank is full (8h11min) and recovery metrics are strong (HRV 135, resting HR 49, score 89). The low REM could be from the late bedtime disrupting sleep cycles. That 5.3 km run went well despite it.
+
+## Connected
+
+- [[Runs/2026-07-05]]
@@ -0,0 +1,15 @@
+---
+date: 2026-07-08
+type: sleep
+tags: [sleep, recovery, alcohol]
+---
+
+# Sleep — 2026-07-08 (night of Jul 7→Jul 8)
+
+**6h 42min** · 01:24→08:20 · REM: 25% · Deep: 25% · HRV: 71ms · Resting HR: 58 · Woke: 1x · Score: 82/100
+
+> Came home drunk after a night out drinking with friends. Slept 6h42 — short but not terrible for a drinking night. Deep sleep was 25% (1h42) but continuity was low at 69pts, meaning it was fragmented. HRV at 71ms is below personal range (78-134) — the alcohol effect is clear. Breathing quality stayed high at 98pts. Woke up feeling tired and grumpy, not hungover per se but absolutely drained.
+
+## Connected
+
+- [[Runs/2026-07-08]]
@@ -0,0 +1,15 @@
+---
+date: 2026-07-10
+type: sleep
+tags: [sleep, recovery]
+---
+
+# Sleep — 2026-07-10 (night of Jul 9→Jul 10)
+
+**7h 42min** · 01:01→08:50 · REM: 14% · Deep: 31% · HRV: 94ms · Resting HR: 55 · Woke: 2x · Score: 87/100
+
+> Had 2 drinks yesterday (didn't get drunk) — not enough to derail recovery. Sleep metrics are good (7h42, 31% deep, HRV 94) but waking up was a struggle — very sleepy. Had vivid, slightly unsettling dreams: floating mattress over a void while drunk, and a running race where I sat in glowing blue spider webs. Despite the dreams, felt well-rested. Legs/feet slightly sore from the run.
+
+## Connected
+
+- [[Runs/2026-07-10]]
@@ -0,0 +1,15 @@
+---
+date: 2026-07-12
+type: sleep
+tags: [sleep, recovery, beach-day, late-night]
+---
+
+# Sleep — 2026-07-12 (night of Jul 11→Jul 12)
+
+**7h 41min** · 02:25→10:21 · REM: 14% · Deep: 30% · HRV: 78ms · Resting HR: 59 · Woke: 1x · Score: 87/100
+
+> Beach day + arriving home at 2am pushed bedtime to 02:25 — the latest in a while. Despite the late hour, the actual sleep quality was decent: 7h41 total, deep sleep 30% (good ratio), HRV at 78ms is at the bottom of personal range (78-132) but not critically low. Resting HR elevated to 59 (normally 49-55). Woke up only once. Breathing quality 98/100 excellent. Sleep continuity 86/100. The Huawei Health analysis basically says: "good quality, but you went to bed way too late — and you've done this multiple times before."
+
+## Connected
+
+- [[Runs/2026-07-12]]
@@ -0,0 +1,19 @@
+---
+date: 2026-07-13
+type: sleep
+tags: [sleep, recovery, late-night, diary-breakthrough]
+---
+
+# Sleep — 2026-07-13 (night of Jul 12→Jul 13)
+
+**6h 47min** (watch) / ~7h 47min (actual) · 01:13→08:00 (watch) / →~09:00 (actual) · REM: 16% · Deep: 25% · Light: 59% · HRV: 121ms · Resting HR: 51 · SpO₂: 98% · Score: 86/100
+
+> Bedtime was 01:13 — came in with racing thoughts about everything needing to be done. Got up, wrote in diary, made a concrete task list for today, and could finally fall asleep. 
+>
+> **The watch says I woke at 08:00, but I snoozed/dreamt until ~09:00.** It wasn't the deepest sleep but it was sleep — and I was dreaming during it. Actual sleep quality was surprisingly good for the late bedtime: HRV at 121ms (excellent, well within 78-132 range), resting HR at 51 (solid), SpO₂ 98%, breathing quality 98/100. Deep sleep continuity perfect at 100/100, zero wake-ups.
+>
+> The discovery: when the racing thoughts hit, getting up and *externalizing* them (diary → task list) breaks the loop completely. The abstract "I NEED to do everything" becomes a concrete "here are 3-4 things for tomorrow" — and the panic evaporates.
+
+## Connected
+
+- [[Runs/2026-07-13]]
@@ -0,0 +1,46 @@
+---
+date: 2026-07-15
+type: sleep
+tags: [sleep, recovery, short-sleep, nap]
+---
+
+# Sleep — 2026-07-15
+
+**5h 52min** (watch) + **~50min nap** → ~6h 42min · 01:36→07:50 · REM: 19% · Deep: 23% · HRV: **93ms** · Resting HR: 54 · Score: 72/100
+
+## Details
+
+| Metric | Value | Status |
+|--------|-------|--------|
+| Bed time | 01:36 | Late |
+| Rise time | 07:50 | |
+| Night sleep | 5h 52min | Below average (ref: 6-10h) |
+| Post-wake nap | ~50 min | |
+| **Total sleep** | **~6h 42min** | |
+| Deep sleep | 1h 21min (23%) | Normal (20-60%) |
+| Light sleep | 3h 24min (58%) | **High** (ref: <55%) |
+| REM sleep | 1h 7min (19%) | Normal (10-30%) |
+| Times woke | 2 | Slightly above avg (ref: 0-1) |
+| Score | 72/100 | Better than 25% |
+| Deep continuity | 94 pts | Normal (70-100) |
+| Breathing quality | 98 pts | Normal (70-100) |
+| Avg HR | 54 bpm | Within range (49-59) |
+| HRV | 93 ms | Within range (78-132) |
+| SpO₂ | 98% | Within range (96-99) |
+| Respiratory rate | 15 brpm | Within range (12-16) |
+
+## Analysis
+
+Short night — only 5h 52min of watch-tracked sleep. Light sleep dominated at 58% (above the 55% reference), which is typical for short/restless nights — the body compensates for insufficient deep and REM with more light sleep. Woke up 2 times, slightly above the 0-1 reference.
+
+The post-wake nap of ~50 minutes is significant — it suggests your body was genuinely sleep-deprived and needed to catch up. Total sleep including the nap: ~6h 42min — still short of your usual 7-8h.
+
+HRV at 93ms is technically within range but notably below your sober baseline (110-135ms). This is the same HRV territory as your ~2-drink nights (94ms). Combined with the late bedtime (01:36), this points to either light drinking, high evening stimulation, or both. Resting HR at 54 is within your personal range but slightly elevated from your best (49).
+
+**Context:** Gutca described the prior day as "a hard day mentally, lot of clutter." Mental stress and rumination are well-established HRV suppressors — the same autonomic disruption as alcohol, just through a different pathway (high sympathetic tone from mental load rather than physiological recovery from toxins). The late bedtime + mental clutter + 2 wake-ups paint a picture of a brain that wouldn't shut off. This wasn't a drinking night — it was a stress night. Same HRV outcome, different cause.
+
+**Run impact:** Running on this level of sleep produced a 7'09" pace at 155 bpm — vs 6'30" at the same HR on Jul 5 with 8h sleep and HRV 135. That's a 39s/km efficiency penalty directly attributable to recovery debt.
+
+## Connected
+
+- [[Runs/2026-07-15]]
@@ -0,0 +1,43 @@
+---
+date: 2026-07-18
+type: sleep
+tags: [sleep, recovery, good-sleep]
+---
+
+# Sleep — 2026-07-18
+
+**8h 33min** · 00:32→09:16 · REM: 13% · Deep: 31% · HRV: **116ms** · Resting HR: 52 · Score: 87/100
+
+## Details
+
+| Metric | Value | Status |
+|--------|-------|--------|
+| Bed time | 00:32 | |
+| Rise time | 09:16 | |
+| Night sleep | 8h 33min | Normal (ref: 6-10h) |
+| Deep sleep | 2h 40min (31%) | Normal (20-60%) |
+| Light sleep | 4h 46min (56%) | High (ref: <55%) |
+| REM sleep | 1h 7min (13%) | Normal (10-30%) |
+| Times woke | 2 | High (ref: 0-1) |
+| Score | 87/100 | Better than 98% |
+| Deep continuity | 85 pts | Normal (70-100) |
+| Breathing quality | 98 pts | Normal (70-100) |
+| Avg HR | 52 bpm | Within range (49-58) |
+| HRV | 116 ms | Within range (78-133) |
+| SpO₂ | 98% | Within range (96-99) |
+| Respiratory rate | 15 brpm | Within range (12-16) |
+
+## Analysis
+
+This is a textbook recovery night. 8h 33min of sleep with HRV back at 116ms — solidly in the sober baseline range (110-135ms). Deep sleep at 31% (2h 40min of actual deep sleep) is excellent and well above the Jul 15 sleep (23%, only 1h 21min). Resting HR at 52 is back to normal range.
+
+The only minor flag is light sleep at 56% — barely above the 55% reference. Given the deep sleep was so strong, this isn't concerning. The 2 wake-ups persist (consistent pattern across most nights) but don't seem to impact overall recovery quality.
+
+This is the polar opposite of the Jul 14→15 sleep (5h 52min · HRV 93 · Score 72) — whatever you did differently between these two nights, it worked. Three days of recovery between runs may have helped as well.
+
+**Run impact:** Running on full recovery showed: 2.01 km at 6'08" pace with 147 bpm avg and VO₂Max bumping to 42. Clean, efficient output — exactly what proper sleep enables.
+
+## Connected
+
+- [[Runs/2026-07-18]]
+- [[Sleep/2026-07-15]]
@@ -0,0 +1,45 @@
+---
+date: 2026-07-20
+type: sleep
+tags: [sleep, recovery, deep-sleep-record, weed]
+---
+
+# Sleep — 2026-07-20
+
+**8h 24min** · 23:33→08:56 · REM: 11% · Deep: **37%** 🔥 · HRV: **107ms** · Resting HR: 52 · Score: 90/100
+
+## Details
+
+| Metric | Value | Status |
+|--------|-------|--------|
+| Bed time | 23:33 | |
+| Rise time | 08:56 | |
+| Night sleep | 8h 24min | Normal (ref: 6-10h) |
+| Deep sleep | 3h 6min (37%) | Normal (20-60%) — **highest ever** |
+| Light sleep | 4h 24min (52%) | **Normal** (ref: <55%) |
+| REM sleep | 54 min (11%) | Normal (10-30%) — low end |
+| Times woke | 2 | High (ref: 0-1) |
+| Score | 90/100 | Better than 99% 🏆 |
+| Deep continuity | **100 pts** | Normal (70-100) — perfect |
+| Breathing quality | 98 pts | Normal (70-100) |
+| Avg HR | 52 bpm | Within range (49-58) |
+| HRV | 107 ms | Within range (79-134) |
+| SpO₂ | 97% | Within range (96-99) |
+| Respiratory rate | 14 brpm | Within range (12-16) |
+
+## Analysis
+
+Best sleep score yet at 90 — top 1% of users. Deep sleep hit an all-time high of 37% (3h 6min actual), with deep continuity scoring a perfect 100. Light sleep finally normalized at 52% — the first night under the 55% threshold after a long streak of elevated light sleep.
+
+**Weed effect:** Gutca reported getting "really high" the evening before. This explains the sleep architecture: cannabis is known to increase slow-wave (deep) sleep while suppressing REM. The 37% deep / 11% REM split is a textbook THC signature. The mid-night awakening (which the user confirmed) is a common rebound effect as THC metabolizes — but falling back asleep prevented significant disruption.
+
+Despite the artificial architecture, recovery metrics were strong: HRV at 107ms (baseline), resting HR 52, SpO₂ 97%. The 2 wake-ups persist but don't impact overall quality — deep continuity at 100 proves sleep was uninterrupted during the deep phases where it mattered most.
+
+**Run impact:** This sleep fueled a 3K PB — 3.01 km in 17:55 at 5'57" pace, beating the Jul 1 3K by 1:16 at only +3 bpm HR. The deep sleep delivered for physical recovery even though REM was shortchanged.
+
+**Caveat:** While deep sleep is great for physical recovery, REM suppression over time impacts emotional regulation, memory consolidation, and learning. This isn't a sustainable sleep optimization strategy — but as a one-off, the acute recovery benefit is undeniable.
+
+## Connected
+
+- [[Runs/2026-07-20]]
+- [[Sleep/2026-07-18]]
@@ -0,0 +1,65 @@
+# Assistant — Context
+
+Current life situation, health protocols, and active things to track.
+Read when context matters for decisions or advice.
+
+---
+
+## Identity
+
+- Name: Csizmadia Zsombor (goes by Gutca)
+- Age: 23
+- Location: Budapest, Hungary (CET timezone)
+- Languages: English preferred, Hungarian native
+- Occupation: Junior software developer
+
+## Lifestyle
+
+- Smoker (~5-6/day). Affects lung capacity, recovery speed, REM sleep.
+- Not a morning person. Best realistic wake time: 7:30-7:45.
+- Late drinking with friends is a recurring sleep disruptor.
+- Runs for mood and structure — losing the habit causes rapid decline in wellbeing.
+
+## Running Profile
+
+- Beginner runner. Had a strong 1.5 month streak, then a 2-week break.
+- Motivation: gamification (1km = 2k Ft savings), structure, mood anchor.
+- Feels better running even on bad sleep than not running at all.
+- First morning run ever was June 29, 2026.
+- Previous runs were afternoon/evening. Heat + bad footing caused the 2-week break.
+
+## Work Context
+
+- Home office most days (Tue/Thu office).
+- Struggles with procrastination on hard tasks (especially frontend/ Angular).
+- Doomscrolls on HO days if not anchored by exercise.
+- Morning run → better work day: feels agency instead of reactivity.
+
+## Health Notes
+
+- Running shows positive cardiovascular impact: 47 bpm resting HR despite smoking.
+- Anxiety triggers identifiable: poor sleep + caffeine + avoidance = fight-or-flight.
+- Self-aware about sleep issues; knows not to force it.
+- **Flat feet** — causes ankle pain on longer runs or consecutive days.
+- **Overweight:** 172 cm, 83.5-84.5 kg.
+- **Shoes:** Kiprun Jogflow 190.1. Great for short distances (<4 km). At 4 km+ causes numbness and foot pain.
+
+## Equipment
+
+- Watch: Huawei Watch Fit 4 Pro
+- Running surface: Budapest streets (Terezvaros, Andrassy ut, Rakoczi area)
+
+## Daily Supplements
+
+| Supplement | Role in context |
+|-----------|----------------|
+| Vitamin C + Zinc | Immune support, recovery |
+| Vitamin D (3000-4000 IU) | Bone health, mood — relevant given Budapest latitude |
+| Omega 3 | Anti-inflammatory, joint health — relevant for flat feet / ankle pain |
+| Selenium | Antioxidant, thyroid function |
+| Creatine | Muscle recovery, cognitive function |
+| Magnesium (before sleep, if available) | Sleep quality, muscle relaxation — currently out of stock |
+
+---
+
+*Last updated: 2026-06-29*
@@ -0,0 +1,48 @@
+# Assistant — Environment & Technical Setup
+
+Hardware, tools, quirks, and gotchas. Read when troubleshooting or configuring.
+
+---
+
+## Hardware
+
+- Primary machine: Windows 10/11 desktop
+- Watch: Huawei Watch Fit 4 Pro
+- IDE: IntelliJ
+- Plans to migrate to Linux later
+
+## Services & Accounts
+
+- Actual Budget: self-hosted at budgeting.gutcanet.duckdns.org (read-only)
+- Gmail, Google Calendar, Google Drive
+- Docker not actively running containers currently
+- GitHub: PR-based workflow, no squash merges
+
+## Vault Paths
+
+| Resource | Path |
+|----------|------|
+| Vault root | `D:\hermes-folder\obsidian-vault\` |
+| Run logs | `D:\hermes-folder\obsidian-vault\Runs\YYYY-MM-DD.md` |
+| Sleep logs | `D:\hermes-folder\obsidian-vault\Sleep\YYYY-MM-DD.md` |
+| Daily logs | `D:\hermes-folder\obsidian-vault\Daily\YYYY-MM-DD.md` |
+| SportNote blueprint | `D:\hermes-folder\obsidian-vault\sportnote-blueprint.md` |
+
+## Project Paths
+
+| Project | Path |
+|---------|------|
+| Work (general) | Not specified |
+| SportNote | Blueprint in Obsidian, stack planned: Spring Boot + Angular + SQLite/Turso |
+| Actual Budget scripts | `D:\hermes-folder\actual-budget-reader\` |
+
+## Known Issues & Patterns
+
+- Windows terminal uses git-bash/MSYS, not PowerShell — POSIX syntax only.
+- Python 3.11 installed, pip missing, uv installed as package manager.
+- OCR/screenshot extraction: install easyocr at runtime (needs PyTorch deps).
+- Reddit and some sites block requests aggressively — use user-agent or alternative sources.
+
+---
+
+*Last updated: 2026-06-29*
@@ -0,0 +1,43 @@
+# Assistant — Preferences
+
+How you like things done. Read this when unsure about tone, format, or approach.
+
+---
+
+## Communication
+
+- **Always English.** Never use Hungarian unless explicitly asked.
+- Casual and direct. Step-by-step explanations when collaborating on projects.
+- Concise first, detailed if needed. Bullets/tables/short paragraphs preferred.
+- Casual tone comfortable. Not overly formal.
+
+## Priority Hierarchy
+
+As defined by the user:
+
+> Raw exercise data > nutrition > sleep data > mental context. Sleep is important, maybe the most important, but mental context is background only.
+
+| Layer | Role |
+|-------|------|
+| Exercise data | Primary subject. All insights tie back to this. |
+| Nutrition | Secondary context for performance. |
+| Sleep data | Critical context. Always check before interpreting a run. |
+| Mental context | Background. Useful when explaining anomalies, not main topic. |
+
+## Obsidian Vault Rules
+
+- **Always write in English** in vault notes.
+- Run logs go to `Runs/YYYY-MM-DD.md`
+- Sleep logs go to `Sleep/YYYY-MM-DD.md`
+- Daily logs go to `Daily/YYYY-MM-DD.md`
+- The SportNote blueprint lives in the root as reference.
+
+## Decision Style
+
+- Deep analysis, best value, quality + simplicity over complexity.
+- Prefers realistic constraints over aspirational plans.
+- Adjusts when user pushes back — negotiate, don't dictate.
+
+---
+
+*Last updated: 2026-06-29*
@@ -0,0 +1,21 @@
+# Obsidian Vault — Gutca
+
+## Permanent Reference
+- [[sportnote-blueprint]] — SportNote project specification
+- [[Running Log]] — historical running log
+
+## Daily Log System
+
+### 2026-06-29
+- [[Runs/2026-06-29]] — First morning run, comeback 2.03 km
+- [[Sleep/2026-06-29]] — 6h 31min, 5% REM, disrupted circadian rhythm
+
+## Vault Structure
+
+- `Runs/` — per-run logs with structured data + self-report
+- `Sleep/` — per-night sleep logs with vitals + analysis
+- `Daily/` — broader daily logs (future)
+- `System/Assistant/` — AI context, preferences, environment
+  - [[System/Assistant/context]]
+  - [[System/Assistant/preferences]]
+  - [[System/Assistant/environment]]
@@ -0,0 +1,67 @@
+# Költségvetés — Július 2026
+
+## Bevétel
+| Forrás | Összeg |
+|---|---|
+| Fizetés (Tigra Zrt) | +619 000 Ft |
+| **Összesen** | **+619 000 Ft** |
+
+## Kiadások
+
+### Kötelező / FIX kiadások
+| Kategória | Összeg | Megjegyzés |
+|---|---|---|
+| Lakbér | 200 000 Ft | Tulaj, K&H |
+| Számlák | 34 000 Ft | Biztosítás + Netfone + Spotify + rezsiköltségek + BKK |
+| Egészség | 80 000 Ft | Terápia 4×15k + vitaminok/kiegészítők ~20k |
+| *Részösszeg* | *314 000 Ft* | |
+
+### Mindennapi élet
+| Kategória | Összeg | Megjegyzés |
+|---|---|---|
+| Étterem / péksüti | 70 000 Ft | 3:2 arány felé (~1x-vel kevesebb/hét) |
+| Bevásárlások | 55 000 Ft | Több főzés = több bevásárlás |
+| Egyéb - Mindennapi | 30 000 Ft | Impulzus vásárlásokra (pl. asztal) |
+| Közlekedés | 8 000 Ft | BKK-n felüli utazások |
+| Cigaretta | 10 000 Ft | |
+| *Részösszeg* | *173 000 Ft* | |
+
+### Szabadidő
+| Kategória | Összeg | Megjegyzés |
+|---|---|---|
+| Kocsmázás / Lógások | 28 000 Ft | ~1 körrel kevesebb/hét |
+| Hobbik / Sport | 20 000 Ft | Openrouter + egyéb |
+| Egyéb - Szabad | 20 000 Ft | |
+| Ajándékok | 8 000 Ft | |
+| *Részösszeg* | *76 000 Ft* | |
+
+### Megtakarítások
+| Kategória | Összeg | Megjegyzés |
+|---|---|---|
+| TBSZ (10%) | 62 000 Ft | STOXX Europe 600 |
+| *Részösszeg* | *62 000 Ft* | |
+
+---
+
+## Összegzés
+| | Összeg |
+|---|---|
+| **Összes kiadás** | **625 000 Ft** |
+| **Bevétel** | **619 000 Ft** |
+| **Különbség** | **~6 000 Ft** *(EUR-ból fedezi)* |
+
+## Social ratio
+- Étterem + Kocsmázás: **98 000 Ft**
+- Bevásárlás: **55 000 Ft**
+- Arány: **1.78:1** (júniusban 2.6:1 volt, cél 1.5:1)
+
+## EUR stratégia
+EUR → HUF váltás Revoluton belül, K&H helyett. ~EUR 200-300 felhasználása júliusban.
+
+## Backup állás
+| | Összeg |
+|---|---|
+| Július elején | 1 035 000 Ft (672k HUF + 363k EUR) |
+| EUR felhasználás | ~ -100 000 Ft |
+| Július végén | ~950 000 Ft |
+| Helyreállás | Szeptemberre vissza >1M |
@@ -0,0 +1,456 @@
+# SportNote Blueprint
+
+> Derived from the June 29, 2026 morning run conversation with Hermes Agent.
+> This chat is the target experience for the SportNote project.
+
+---
+
+## 1. Information Sources the AI Must Ingest
+
+### Explicit (user says it)
+- Run goals, constraints (meeting time, commute type)
+- Self-assessment ("haven't run in 2 weeks", "feet were bad before", "I'm not a morning person")
+- Previous performance context ("first 1.5 months felt great, then it fell apart")
+- Sleep history ("can't fall asleep before 2 AM", "was drinking with friends")
+- Feelings post-run ("felt great", "feet are fine", "like I didn't lose fitness")
+- **Work/mental context** — procrastination levels, home office struggles, anxiety triggers. Low priority on its own, but valuable for interpreting exercise + sleep patterns.
+
+### Imported (from devices / screenshots)
+- **Run data:** distance, duration, pace, speed, cadence, stride, heart rate zones, calories, route map
+- **Sleep data:** total duration, deep/light/REM breakdown (%), REM minutes, times awoken, resting HR, HRV, SpO2, breathing quality, respiratory rate
+
+### Known (from user profile / historical data)
+- Age, location, climate, experience level
+- Running history, personal records, trend lines
+- Motivation triggers (gamification: 1km = 2k Ft, structure = mood anchor)
+- Schedule patterns (home office vs. office days)
+- Sleep chronotype (night owl, shifted from habit not biology)
+
+---
+
+## 2. Processing Pipeline
+
+| Step | What | Example from today |
+|------|------|-------------------|
+| **Data pull** | Fetch external conditions | Weather API → 27°C at 6 AM, 33°C by 9 AM → morning-only window |
+| **Constraint mapping** | Backward plan from hard deadline | 9 AM meeting → wake → 30 min run → shower → breakfast → coffee → desk |
+| **Reality check** | Compare plan against user profile | "Wake at 6:30" vs "never falls asleep before 2 AM" → adjust to 7:15 |
+| **Negotiation** | User pushes back with constraints → AI adapts | "I can't do 5 AM, best I can do is 7:30" → recalculate |
+| **Image ingestion** | OCR screenshots → extract structured data | easyocr on Huawei Health → parse pace, distance, sleep breakdown |
+| **Cross-reference** | Connect sleep data to run performance | 5'52"/km on 5% REM → "your cardiovascular fitness held, your sleep architecture didn't" |
+| **Interpretation** | Data + self-report → meaningful story | Pace numbers mean nothing without "this felt great" — the two together tell the real story |
+| **Recalibration** | AI misunderstands → user corrects → AI adapts | "Didn't go anywhere" = surprise at maintained fitness, not frustration |
+
+---
+
+## 3. Conversation Architecture (3-Act Pattern)
+
+### Act 1: Pre-Run Planning
+- User asks "what should I do?"
+- AI pulls data (weather, time, user profile)
+- AI proposes plan with reasoning
+- User pushes back with real-life constraints
+- AI adjusts
+- Agreement reached
+
+### Act 2: Post-Run Analysis
+- User shares run data (screenshots or device sync)
+- AI extracts structured data
+- User gives self-assessment ("how it felt")
+- AI interprets data against self-assessment
+- Real story emerges
+
+### Act 3: Meta-Reflection
+- User explains *why* something happened (e.g. racing mind at night)
+- AI reframes or validates
+- User confirms / elaborates
+- Next-day plan naturally forms
+
+---
+
+## 4. Key Insight: Data Alone Is Useless
+
+> The most valuable part was never the data alone. It was the data + user self-report + AI interpretation connecting the two.
+
+| Raw Data | User Self-Report | Interpretation |
+|----------|-----------------|----------------|
+| 5'52"/km pace | "Felt great, feet were fine" | Fitness held through 2-week break |
+| 5% REM sleep | "Mind was racing with plans" | Circadian disruption + excitement, not anxiety |
+| 6h 31min total sleep | "I know how sleep issues work, it is what it is" | Mature mindset, no panic cycle |
+| 47 bpm resting HR | "Never ran in the morning before" | Cardiovascular base is solid even on bad sleep |
+
+---
+
+## 5. Onboarding: The Lifestyle Interview
+
+> Idea: when you first open the app, it interviews you about lifestyle factors that affect performance but that no fitness app asks about.
+
+### Interview Topics
+
+| Category | What It Asks | Why It Matters |
+|----------|-------------|----------------|
+| **Smoking** | Do you smoke? How much / how often? | Affects lung capacity, heart rate zones, recovery speed, REM sleep reduction |
+| **Alcohol** | How often do you drink? Pattern (social/weekends/daily)? | Disrupts REM sleep, elevates resting HR for 24-48h, dehydrates, kills morning motivation |
+| **Caffeine** | When's your last coffee of the day? | After 2 PM → delayed sleep onset, reduced deep sleep |
+| **Sleep chronotype** | Are you naturally an early bird or night owl? | Determines realistic wake windows, not generic "wake at 5 AM" advice |
+| **Work schedule** | Office days? Remote days? Fixed meeting times? | Maps hard constraints for run scheduling |
+| **Eating patterns** | Do you eat before running? What time is dinner usually? | Empty stomach OK for short runs, late dinner → poor sleep → bad run next morning |
+| **Motivation style** | What keeps you going? Streaks? Data? Competition? Gamification? | Personalizes the AI's tone and nudges |
+| **Previous injuries** | Feet? Knees? Back? Anything that flares up? | Adjusts distance/pace recommendations, surface suggestions |
+| **Running history** | Ever run before? How long ago? Best streak? What killed it? | Context for comebacks, avoids treating a returner like a beginner |
+| **Mental health context** | Does running help your mood? Is it an anchor for structure? | Changes the framing — "discipline" vs "medicine" vs "performance" |
+
+### Design Principle
+
+The interview should feel like a conversation, not a form. One question at a time, follow-ups based on answers. Example:
+
+> *"Do you smoke?"*
+> → Yes
+> *"Got it. Roughly how much per day?"*
+> → 5-6
+> *"Thanks — that helps me understand your heart rate zones and recovery better. Next: how often do you have a drink?"*
+
+This is how the AI builds its mental model of you before you've ever run.
+
+---
+
+## 6. Product Identity: Not a Tracker — An AI Agent for Health & Sports
+
+> The user realized: *"I am kinda imagining an AI agent but for health and sports."*
+
+### Agent vs. Tracker
+
+| Tracker App | AI Health Agent |
+|-------------|-----------------|
+| Shows you what you did | Talks to you about what it means |
+| Charts and graphs | Stories and insights |
+| Generic goals ("10,000 steps") | Personalized context ("you slept 5h, 30 min easy run today") |
+| You tell it things | It asks you things |
+| Silent between workouts | Checks in, connects today to yesterday |
+| Feature parity with competitors | Relationship with the user |
+
+### Core Agent Behaviors
+
+1. **Remembers** — your history, your patterns, your excuses, your breakthroughs
+2. **Connects** — sleep data → run performance → lifestyle factors → mood → next recommendation
+3. **Negotiates** — proposes a plan, you push back, it adapts. Not a dictator.
+4. **Self-corrects** — misunderstands, you clarify, it learns. Trust through being wrong sometimes.
+5. **Contextualizes** — 5'52/km means nothing alone. "5'52/km as a smoker on 5% REM sleep after 2 weeks off, first morning run ever" means everything.
+6. **Uses your language** — motivation system (gamification 1km = 2k Ft), metaphors you respond to, tone that fits your personality
+
+### What It Replaces
+
+Not just your fitness tracker. It replaces:
+- The training plan you never follow
+- The sleep journal you never write in
+- The "how did I feel last time" you can't remember
+- The motivation you lose between runs
+- The coach you can't afford
+
+### Priority Hierarchy for the Agent
+
+As the user defined it:
+
+> *"Raw exercise data > nutrition > sleep data > mental context. Sleep is already an extra — important, maybe the most important, but yeah."*
+
+| Layer | What it includes | Role in the conversation |
+|-------|-----------------|------------------------|
+| **Exercise data** | Pace, distance, HR, cadence, route, calories, duration | Primary subject. The reason the app exists. All insights should eventually tie back to this. |
+| **Nutrition** | Pre/post-run eating, hydration, timing | Secondary. Context for performance ("you ran on empty stomach / after a heavy meal"). |
+| **Sleep data** | Duration, deep/REM/light, HRV, resting HR, SpO2, breathing quality | Critical context. The strongest modifier of exercise performance. The agent should always check sleep before interpreting a run. |
+| **Mental context** | Work stress, procrastination, anxiety, home office patterns | Background context. Valuable when it explains anomalies (good sleep + good physicals → bad performance = likely mental factor). Should not be the main topic of conversation unless the user brings it up. |
+
+### The Home Office Connection
+
+This morning was a concrete example: the user dreads home office days — doomscrolling, instant morning meetings bombarding his brain with information, procrastination on hard tasks (rewriting Angular 11 → 21 with zero frontend experience).
+
+**The morning run changed the HO experience:**
+
+| Before (no run) | After (with run) |
+|----------------|-----------------|
+| Wake up → instantly into morning meeting → information overload | Wake up → run → shower → breakfast → coffee → *then* meeting |
+| Brain starts in reactive mode | Brain starts with agency |
+| Doomscrolls instead of working | Felt anxiety, recognized it, calmed down with binaural beats, then worked for 3 hours |
+| Avoids the hard task for a week | Finally sits down to do it |
+
+The run didn't make the task easier. It made the user **ready** to face it. The agent should recognize this pattern: when the user reports procrastination or HO dread, suggest anchoring the day with exercise first. The agent is not a therapist, but it knows that movement breaks avoidance loops.
+
+---
+
+## 7. Required Features for SportNote
+
+### Must Have
+1. **OCR / image ingestion** — users share watch screenshots; manual entry kills adoption
+2. **Sleep + run correlation** — the killer feature no app has in one sentence
+3. **User profile with persistent memory** — location, age, running history, chronotype, motivation system
+4. **Lifestyle factors** — smoking, alcohol, caffeine, eating patterns, previous injuries → all affect performance interpretation
+5. **Onboarding interview** — conversational first-run experience that builds the AI's model of you
+6. **Self-reporting input** — "how did it feel?" as important as wearables
+7. **Weather-aware planning** — time-window recommendations based on heat/conditions
+8. **Conversational structure** — 3-act pattern (plan → analyze → reflect) with natural back-and-forth
+
+### Should Have
+9. **Misunderstanding as a feature** — AI gets things wrong, user corrects, trust builds
+10. **Trend comparison** — this run vs. average, vs. last run, vs. peak performance
+11. **Constraint-aware scheduling** — meeting times, office days, realistic wake windows
+12. **Motivation system integration** — gamification (1km = 2k Ft), streak tracking, "structure = mood"
+
+### Nice to Have
+13. Route suggestions based on weather + shade
+14. Pre-run nutrition guidance based on distance + time of day
+15. Sleep hygiene nudges ("consistent wake time > early bedtime")
+
+---
+
+## 8. Today's Top 5 Actionable Insights
+
+| # | Insight | Source |
+|---|---------|--------|
+| 1 | Fitness held through 2-week break — pace matched previous peak | OCR + self-report |
+| 2 | REM sleep at 5% = circadian rhythm still off from late nights | Sleep screenshot |
+| 3 | Racing mind before sleep = excitement/anticipation, not anxiety | Self-report + reframe |
+| 4 | Weather window (27°C at 6 AM, 33°C by 9 AM) forced morning slot | wttr.in API |
+| 5 | 30 min run is comeback sweet spot — short enough to commit, long enough to feel it | Negotiated from constraints |
+
+---
+
+## 9. Historical Benchmarking
+
+> When we have previous run data, use it as a benchmark — not just for numbers, but for **how the run felt**.
+
+### Benchmark Dimensions
+
+| Dimension | Data Source | Example |
+|-----------|------------|---------|
+| **Performance** | Pace, distance, HR zones | Today's 5'52"/km vs. historical average |
+| **Recovery** | Sleep quality before run, HRV, resting HR | 5% REM tonight vs. a well-rested night's 20%+ REM |
+| **Feel** | Self-reported RPE / free text | "Felt great" vs. "last run was a nightmare" |
+| **Conditions** | Weather, time of day, route | 27°C morning → 33°C by 9 AM forced the morning slot |
+| **Context** | Life factors | First morning run ever, comeback after 2 weeks off |
+
+### How the Benchmarking Works
+
+1. **On data import**: compare raw numbers to last 5 runs, last 30 days, and all-time personal records
+2. **On self-report**: if the user says "felt great" but pace was 30s/km slower than average → that's a story (maybe weather, maybe intentional easy day)
+3. **On self-report mismatch**: if pace is *better* than usual but user feels bad → possible overtraining or illness signal
+4. **The benchmark is never the conclusion, it's the conversation starter**: "You beat your average pace by 15s/km, and your REM sleep was only 5%. What does that tell you?"
+
+### Today's Example
+
+Today I didn't have your historical run data in structured form. But you provided the benchmark verbally:
+
+> *"It felt like I was continuing on one of my highest performance. The previous run was an actual nightmare: bad footing, really big heat, really bad heart rate."*
+
+That self-provided benchmark was more useful than any numerical comparison I could have pulled. Your memory of the *feel* of the last bad run gave today's run its meaning. **SportNote should prompt this: "Compared to your last run, how was this one?"** — and file both the data and the answer.
+
+---
+
+## 10. Screenshot Extraction: Edge Over Other AI Models
+
+> *"Whenever I used an AI chat before, none could export the data from the pictures this well like you did. Did not matter if it was the Gemini Pro model or the DeepSeek-v4 Expert, none did a job this great."*
+
+### What Made the Difference
+
+Most AI chats treat screenshots as images to *describe* — they'll tell you "it's a Huawei Health screenshot showing a run." They won't actually extract structured data from it unless you're in a dedicated vision model with clear instructions.
+
+What worked here:
+
+| Factor | Why It Mattered |
+|--------|-----------------|
+| **Screenshot = task, not object** | I treated the image as data to extract, not a picture to describe |
+| **OCR via easyocr** | Instead of relying on the model's vision capabilities, I installed a dedicated Python OCR pipeline at runtime |
+| **Tall scrolling captures (12,000px)** | I cropped to the relevant top section (first 2,000px) rather than feeding the whole 12,321px image into a context window |
+| **Structured parsing** | I didn't just dump raw OCR text — I parsed and formatted it into readable tables |
+| **Sleep + run correlation** | Most AIs would process each screenshot separately. I connected the sleep data to the run data in a single interpretation |
+
+### Implication for SportNote
+
+A general-purpose chat model might not be enough for this. SportNote needs either:
+
+- **A dedicated vision + OCR pipeline** that extracts numeric data from watch app screenshots before the LLM sees it
+- **A vision-capable LLM** with strong OCR that can process these screenshots natively (this may improve as models evolve, but today's approach worked better than Gemini Pro / DeepSeek-v4 Expert)
+- **Or better yet: direct API/Bluetooth import** so users never need to screenshot in the first place. Screenshots are a workaround for a missing integration.
+
+The multi-step approach (crop → OCR → parse → correlate) outperformed single-pass vision models because each step was specialized, not generic.
+
+---
+
+## 11. Vault Structure & Daily Logging
+
+The Obsidian vault is organized as a three-tier memory system (inspired by the r/hermesagent community):
+
+| Tier | What | Where | Purpose |
+|------|------|-------|---------|
+| **Hot Memory** | Built-in Hermes memory (~5K chars) | Injected every turn | Preferences, corrections, fast facts |
+| **Vault Living Files** | Stable reference | `System/Assistant/*.md` | context.md, preferences.md, environment.md |
+| **Daily Notes** | Timestamped logs | `Runs/`, `Sleep/`, `Daily/` | Searchable permanent history |
+
+### Folder Structure
+
+```
+Vault/
+├── Runs/                          # Run logs with full structured data
+│   └── YYYY-MM-DD.md              # distance, pace, HR, route, conditions, self-report
+├── Sleep/                         # Sleep logs with vitals
+│   └── YYYY-MM-DD.md              # duration, REM/Deep/Light %, HRV, SpO2, personal notes
+├── Daily/                         # Broad daily logs (future)
+│   └── YYYY-MM-DD.md              # tasks, schedule, events, wins
+├── System/
+│   └── Assistant/
+│       ├── context.md             # User profile, lifestyle, health, equipment
+│       ├── preferences.md         # Communication style, priority hierarchy, vault rules
+│       └── environment.md         # Hardware, services, paths, known issues
+└── index.md                       # Vault root with wiki-links to everything
+```
+
+### Run Log Template (example from 2026-06-29)
+
+```yaml
+---
+date: YYYY-MM-DD
+type: run
+tags: [run, morning, comeback]
+---
+
+# Run — YYYY-MM-DD
+
+## Activity Data
+- Distance, duration, pace, speed, cadence, stride, calories
+
+## Route
+- Location, area
+
+## Conditions
+- Temperature, weather, wind, time of day
+
+## Self-Report
+> Free-text feeling. This is as important as the structured data.
+
+## Pre-Run Sleep
+- Cross-reference to [[Sleep/YYYY-MM-DD]]
+
+## Post-Run Notes
+- How the day went, anxiety/work context, anything notable
+
+## Connected Notes
+- [[Sleep/YYYY-MM-DD]]
+- [[sportnote-blueprint]]
+```
+
+### Sleep Log Template (example from 2026-06-28→29)
+
+```yaml
+---
+date: YYYY-MM-DD
+type: sleep
+tags: [sleep, recovery]
+---
+
+# Sleep — YYYY-MM-DD → YYYY-MM-DD+1
+
+## Overview
+- Total, deep/light/REM %, times awoke, deep sleep continuity
+
+## Vital Signs
+- Avg HR, HRV, SpO2, breathing quality, respiratory rate
+
+## Self-Report
+- Subjective experience, what affected the sleep
+
+## Analysis
+- Interpretation: what the numbers mean for recovery
+```
+
+### Key Principle
+
+> Raw exercise data > nutrition > sleep data > mental context.
+> 
+> Sleep is the most important modifier of performance.
+> Mental context stays background unless the user brings it up.
+>
+> Every run log cross-references the sleep from the night before.
+> Every analysis starts with the data, interprets with sleep, and contextualizes with mental/ work factors last.
+
+---
+
+## 12. Design Principles (Derived from Initial Testing)
+
+The first test session (2-day streak with a novice runner) revealed these general patterns the app should account for:
+
+### Sleep Recovery Can Be Fast
+
+Consistent wake time (even if not early) drives earlier bedtime naturally within 1-2 days. The app should:
+- Never push unrealistic wake times
+- Let the user's actual wake window drive schedule recommendations
+- Track REM% as a leading indicator of recovery quality, not just total sleep duration
+
+### Consecutive-Day Fatigue
+
+Back-to-back runs after a break will feel *harder* on Day 2 even with better sleep. The app should:
+- Expect "slower + sleepier" self-report on Day 2
+- Recommend easier pace, not longer distance, for consecutive days
+- Ask "how hard was waking up today?" as a fatigue gauge
+
+### Caffeine Timing as a Variable
+
+Poor sleep + immediate post-run coffee → measurable anxiety/fight-or-flight response in some users. The app should:
+- Track coffee timing relative to run end time
+- Suggest delaying coffee by 45-60 min on low-sleep nights
+- Correlate caffeine timing with self-reported anxiety
+
+### Physical Constraints Must Be Known Upfront
+
+Learned via conversation, not predefined forms. The app should:
+- Discover limitations (flat feet, past injuries, shoe distance limits) through natural conversation, not a checklist
+- Store them as immutable constraints that affect distance/pace recommendations
+- Never recommend distances past known equipment limits without a warning
+
+### Lean Data Storage
+
+Initial testing confirmed that ~80% of wearable metrics are noise for a novice user. The app should:
+
+**Store:**
+- Distance, duration, pace, pace by km
+- Avg HR, max HR, HR zone breakdown
+- HR recovery (2 min drop after run)
+- Cadence avg + max
+- Sleep: total, REM%, deep%, HRV, resting HR
+- Self-report (free text)
+- Caffeine timing
+
+**Skip:**
+- Ground contact time
+- Vertical oscillation
+- Balance left-right
+- Stride length
+- Training load / proprietary scores
+- Recovery time (estimated by watch)
+- Elevation gain/loss (unless route is notably hilly)
+
+Every stored metric should answer: *"Would this change my advice?"*
+
+### Self-Regulation as a Positive Signal
+
+When a user intentionally runs slower but further, that's pacing awareness — a learned skill. The app should:
+- Praise pacing decisions, not just speed
+- Help users notice pacing patterns (consistent first-km adrenaline, positive splits)
+- Track behavioral trends (are they learning to pace? or always going out too fast?)
+
+### Schedule Awareness
+
+Home office vs. office days affect available time and mental energy. The app should:
+- Know commute days
+- Adjust recommendations accordingly
+- Recognize that office days compress the morning window, HO days relax it
+
+### Lean Log Format
+
+A ~14-line template per run replaces verbose form data. Every field is chosen because it would change the agent's interpretation or advice.
+
+---
+
+## 13. Related Notes
+
+- [[Running Log]] — daily run entries
+- [[Sleep Tracking]] — sleep quality trends
+- [[SportNote Architecture]] — tech stack & design decisions