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