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2026-07-22 20:27:57 +02:00
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+---
+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]]