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