Initial vault commit
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---
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date: 2026-06-07
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type: run
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tags: [run, early-run, partial-data, short-run]
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---
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# Run — 2026-06-07 (second run)
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**1.00 km in 6:29 — Short second run same day. Pace 6'29"/km.**
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## Data
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| Metric | Value |
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|--------|-------|
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| Distance | 1.00 km |
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| Duration | 6:29 |
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| Avg pace | 6'29" |
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> Partial data — only distance and time recorded. No HR, cadence, or VO₂Max available.
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## Connected
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- [[Runs/2026-06-07]]
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@@ -0,0 +1,23 @@
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---
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date: 2026-06-07
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type: run
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tags: [run, early-run, partial-data]
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---
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# Run — 2026-06-07
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**4.90 km in 34:20 — Longest run of the early period. Pace 7'00"/km.**
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## Data
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| Metric | Value |
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|--------|-------|
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| Distance | 4.90 km |
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| Duration | 34:20 |
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| Avg pace | 7'00" |
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> Partial data — only distance and time recorded. No HR, cadence, or VO₂Max available.
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## Connected
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- [[Runs/2026-06-07-1k]]
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@@ -0,0 +1,36 @@
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---
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date: 2026-06-10
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type: run
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tags: [run, reference, early-run]
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---
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# Run — 2026-06-10
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**Easy run training. 4.01 km at 6'57", VO₂Max still 37.**
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## Data
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| Metric | Value |
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|--------|-------|
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| Distance | 4.01 km |
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| Duration | 27:53 |
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| Avg pace | 6'57" |
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| Best pace | 6'40" |
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| Avg HR | ~160 bpm |
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| Max HR | 176 bpm |
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| Cadence | 169 spm |
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| Metric | Value |
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|--------|-------|
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| HR recovery (2min) | 23 bpm (173→126) |
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| VO₂Max | 37 ml/kg/min (Poor) |
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| Steps | 4,724 |
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| Elevation | 18.1 m |
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## Comparison anchor
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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).
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## Connected
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- [[Runs/2026-07-03]]
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@@ -0,0 +1,23 @@
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---
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date: 2026-06-13
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type: run
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tags: [run, early-run, partial-data]
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---
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# Run — 2026-06-13
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**3.00 km in 19:26 — Pace 6'29"/km.**
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## Data
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| Metric | Value |
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|--------|-------|
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| Distance | 3.00 km |
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| Duration | 19:26 |
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| Avg pace | 6'29" |
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> Partial data — only distance and time recorded. No HR, cadence, or VO₂Max available.
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## Connected
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- [[Runs/2026-06-10]]
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@@ -0,0 +1,23 @@
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---
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date: 2026-06-15
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type: run
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tags: [run, early-run, partial-data]
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---
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# Run — 2026-06-15
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**2.00 km in 12:05 — Pace 6'03"/km.**
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## Data
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| Metric | Value |
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|--------|-------|
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| Distance | 2.00 km |
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| Duration | 12:05 |
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| Avg pace | 6'03" |
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> Partial data — only distance and time recorded. No HR, cadence, or VO₂Max available.
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## Connected
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- [[Runs/2026-06-13]]
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@@ -0,0 +1,23 @@
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---
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date: 2026-06-19
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type: run
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tags: [run, early-run, partial-data]
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---
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# Run — 2026-06-19
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**2.00 km in 12:45 — Pace 6'23"/km.**
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## Data
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| Metric | Value |
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|--------|-------|
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| Distance | 2.00 km |
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| Duration | 12:45 |
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| Avg pace | 6'23" |
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> Partial data — only distance and time recorded. No HR, cadence, or VO₂Max available.
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## Connected
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- [[Runs/2026-06-15]]
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@@ -0,0 +1,23 @@
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---
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date: 2026-06-22
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type: run
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tags: [run, early-run, partial-data]
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---
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# Run — 2026-06-22
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**4.00 km in 28:40 — Pace 7'10"/km.**
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## Data
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| Metric | Value |
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|--------|-------|
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| Distance | 4.00 km |
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| Duration | 28:40 |
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| Avg pace | 7'10" |
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> Partial data — only distance and time recorded. No HR, cadence, or VO₂Max available.
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## Connected
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- [[Runs/2026-06-19]]
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@@ -0,0 +1,43 @@
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---
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date: 2026-06-29
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type: run
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tags: [run, morning, comeback]
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---
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# Run — 2026-06-29
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**First morning run ever.**
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## Data
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| Metric | Value |
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|--------|-------|
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| Distance | 2.03 km |
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| Duration | 11:55 |
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| Avg pace | 5'52" |
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| Avg HR | — |
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| Max HR | — |
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| Cadence | 165 spm |
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| Steps | — |
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## Sleep — Night before
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6h 31min | REM: 5% | Deep: 22% | HRV: 130 | Resting HR: 47 | Woke: 0x
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> Couldn't sleep before midnight. Mind racing with excitement about the run.
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## How it felt
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> "Felt great. Feet were fine. Continued at one of my highest performance levels."
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**Verdict:** Fitness held through 2-week break. Successful comeback.
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## Post-run notes
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- Ate bakery breakfast + coffee → felt fight-or-flight symptoms around 09:00
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- Recognized as anxiety about procrastinated Angular 11→21 migration task
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- Calmed down with binaural beats, worked 3 hours on it
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## Connected
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- [[Sleep/2026-06-29]]
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- [[sportnote-blueprint]]
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---
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date: 2026-06-30
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type: run
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tags: [run, morning, day-2]
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---
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# Run — 2026-06-30
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**Day 2. Slower, further. Good pace control.**
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## Data
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| Metric | Value |
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|--------|-------|
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| Distance | 2.51 km |
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| Duration | 16:24 |
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| Avg pace | 6'32" |
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| Fastest pace | 5'45" |
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| Avg HR | 153 bpm |
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| Max HR | 170 bpm |
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| Cadence | 165 spm |
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| HR Zone | Time |
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|---------|------|
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| Anaerobic | 7 min |
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| Aerobic | 6 min |
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| Fat-burning | 1 min |
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| Warm-up | <1 min |
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| Metric | Value |
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|--------|-------|
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| HR recovery (2min) | 23 bpm (165→118) |
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| VO2Max | 39 ml/kg/min (Fair) |
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| Steps | 2,711 |
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| KM | Pace |
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|----|------|
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| 1 | 6'28" |
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| 2 | 6'41" |
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| Last 0.5km | ~6'22" |
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## Sleep — Night before
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**7h 48min** · 23:22→07:12 · REM: 14% · Deep: 23% · HRV: 112 · Resting HR: 54 · Woke: 1x · Score: 85/100 🔥
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> Went to bed almost an hour earlier. Huge improvement — REM tripled from 21 min to 65 min.
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## How it felt
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> Waking up was harder than yesterday. Intentionally went slower and further — wanted ~3km but didn't plan the distance, ended at 2.5km.
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>
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> 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).
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**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.
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## Connected
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- [[Sleep/2026-06-30]]
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- [[sportnote-blueprint]]
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---
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date: 2026-07-01
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type: run
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tags: [run, morning, day-3, streak]
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---
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# Run — 2026-07-01
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**Day 3. Further, faster than yesterday. Won the wake-up fight.**
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## Data
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| Metric | Value |
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|--------|-------|
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| Distance | 3.04 km |
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| Duration | 19:11 |
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| Avg pace | 6'19" |
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| Fastest pace | 5'13" |
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| Avg HR | 155 bpm |
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| Max HR | 174 bpm |
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| Cadence | 167 spm |
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| Metric | Value |
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|--------|-------|
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| HR recovery (2min) | 23 bpm |
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| VO2Max | 39 ml/kg/min (Fair) |
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| Steps | 3,215 |
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## Sleep — Night before
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**7h 24min** · 23:47→07:12 · REM: 17% · Deep: 38% · HRV: 77 · Resting HR: 58 · Score: 88/100
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> Had Fröccs with friends. HRV dipped below range but sleep quality held up.
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## How it felt
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> 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.
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>
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> 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.
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>
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> Did stretching the watch recommended post-run.
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## Comparison — 3-day streak
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| Metric | Jun 29 | Jun 30 | Jul 1 | Trend |
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|--------|--------|--------|-------|-------|
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| Distance | 2.03 km | 2.51 km | **3.04 km** | ↑ +50% in 3 days |
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| Duration | 11:55 | 16:24 | **19:11** | ↑ |
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| Avg pace | 5'52" | 6'32" | **6'19"** | ← faster than D2 |
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| Fastest pace | — | 5'45" | **5'13"** | ↑ faster kick |
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| Avg HR | — | 153 bpm | **155 bpm** | ≈ same effort |
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| Max HR | — | 170 bpm | **174 bpm** | ↑ slight |
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| Cadence | 165 spm | 165 spm | **167 spm** | ↑ steady |
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| VO2Max | — | 39 | **39** | — stable |
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**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. 🏃
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## Connected
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- [[Sleep/2026-07-01]]
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- [[Runs/2026-06-30]]
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@@ -0,0 +1,64 @@
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---
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date: 2026-07-03
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type: run
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tags: [run, morning, day-1]
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---
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# Run — 2026-07-03
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**Fresh start after a rest day. New distance PB — 3.63 km. Pushed through an energy wall.**
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## Data
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| Metric | Value |
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|--------|-------|
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| Distance | **3.63 km** 🚀 |
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| Duration | **23:49** |
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| Avg pace | 6'34" |
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| Fastest pace | 6'08" |
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| Avg HR | 152 bpm |
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| Max HR | 166 bpm |
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| Cadence | 168 spm |
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| Metric | Value |
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|--------|-------|
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| HR recovery (2min) | 24 bpm (161→113) |
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| VO₂Max | **40 ml/kg/min** (↑ from 39) |
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| Steps | 4,024 |
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| Elevation | 9.4 m |
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## Sleep — Night before
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**7h 28min** · 23:49→07:17 · REM: 14% · Deep: 31% · HRV: 113 · Resting HR: 50 · Woke: 0x · Score: 86/100 🔥
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> Surprisingly solid sleep despite drinking and missing dinner. Zero wake-ups, deep sleep on the high end.
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## How it felt
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> 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.
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>
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> 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.
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>
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> **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.
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>
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> Compared to a month ago (early June), the improvement is clear — VO₂Max was 37 back then, now it's 40.
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## Comparison
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| Metric | Jun 10 | Jun 29 | Jun 30 | Jul 1 | **Jul 3** | Trend |
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|--------|--------|--------|--------|-------|-------|-------|
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| Distance | 4.01 km | 2.03 km | 2.51 km | 3.04 km | **3.63 km** | 🚀 longest yet |
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| Duration | 27:53 | 11:55 | 16:24 | 19:11 | **23:49** | ↑ |
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| Avg pace | 6'57" | 5'52" | 6'32" | 6'19" | **6'34"** | ← faster than Jun 10 baseline |
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| Best pace | 6'40" | — | 5'45" | 5'13" | **6'08"** | ↑ faster top speed |
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| Avg HR | ~160 | — | 153 | 155 | **152** | ↓ much lower than Jun 10 |
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| Max HR | 176 | — | 170 | 174 | **166** | ↓ calmer effort |
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| Cadence | 169 | 165 | 165 | 167 | **168** | ≈ steady |
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| VO₂Max | **37** | — | 39 | 39 | **40** | **↑ +3 in ~3 weeks** |
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**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. 🏃
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## Connected
|
||||
|
||||
- [[Sleep/2026-07-03]]
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- [[Runs/2026-07-01]]
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@@ -0,0 +1,72 @@
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||||
---
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||||
date: 2026-07-05
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type: run
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tags: [run, morning, day-1]
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||||
---
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||||
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# Run — 2026-07-05
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**New distance PB — 5.30 km! Nearly 2 km further than previous best. XII. District route.**
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## Data
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||||
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| Metric | Value |
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|--------|-------|
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| Distance | **5.30 km** 🚀 |
|
||||
| Duration | **34:29** |
|
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| Avg pace | 6'30" |
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||||
| Fastest pace | 5'23" |
|
||||
| Avg HR | 155 bpm |
|
||||
| Max HR | 169 bpm |
|
||||
| Cadence | 167 spm |
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||||
|
||||
| Metric | Value |
|
||||
|--------|-------|
|
||||
| HR recovery (2min) | 25 bpm (165→115) |
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| VO₂Max | 40 ml/kg/min |
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| Steps | 5,772 |
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| Elevation | 5.3 m |
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| Speed | 9.22 km/h |
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| Stride | 92 cm |
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| Ground contact | 302 ms (Good) |
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| Balance | L 50.0% / R 50.0% |
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| Vertical oscillation | 10.1 cm |
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| Recovery time | 15h |
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## Sleep — Night before
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**8h 11min** · 00:44→08:55 · REM: 9% · Deep: 29% · HRV: 135 · Resting HR: 49 · Woke: 0x · Score: 89/100
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|
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> Late bedtime (00:44) but 8+ hours slept. HRV excellent at 135ms. REM low at 9%. Zero wake-ups.
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## How it felt
|
||||
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> 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.
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>
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> 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).
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>
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> Sat down after finishing — numbness went away in 2-5 minutes. Felt completely normal after, and really calm. Still feel calm now.
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>
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> 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.
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||||
|
||||
## 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. 🏃🔥
|
||||
Reference in New Issue
Block a user