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Runs/2026-07-10.md

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+---
+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]]