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Runs/2026-07-08.md

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+---
+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]]