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2026-07-22 20:27:57 +02:00
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+---
+date: 2026-07-18
+type: run
+tags: [run, morning, short-run, vo2max-pr]
+---
+
+# Run — 2026-07-18
+
+**2.01 km in 12:20 — Short and clean. VO₂Max bumped to 42. No water = dry cough at the end.**
+
+## Data
+
+| Metric | Value |
+|--------|-------|
+| Distance | 2.01 km |
+| Duration | **12:20** |
+| Avg pace | 6'08" |
+| Fastest pace | **5'03"** |
+| Avg HR | 147 bpm |
+| Max HR | 158 bpm |
+| Cadence | 172 spm |
+| Steps | 2,124 |
+
+| Metric | Value |
+|--------|-------|
+| HR recovery (2min) | 18 bpm |
+| VO₂Max | **42 ml/kg/min** 🆕 NEW PB |
+| Training load | 17 (Low) |
+| Recovery time | 6h |
+| GCT | 284 ms (Good) · Min 256 ms |
+| Balance | L 49.9% / R 50.1% |
+| Vertical oscillation | 8.8 cm |
+| Stride | 95 cm |
+| Speed | 9.78 km/h |
+| Route | Szabadság tér / Lipótváros (District V) |
+
+**HR zone distribution:** Aerobic ~7 min · Fat-burning <1 min · Anaerobic <1 min · Extreme 0 min · Warm-up <1 min
+
+## Sleep — Night before
+
+**8h 33min** · 00:32→09:16 · REM: 13% · Deep: 31% · HRV: **116ms** · Resting HR: 52 · Score: 87/100
+
+> Much better. A full 8.5 hours with HRV back at 116ms — solidly in the sober baseline range (110-135). Deep sleep 31% (2h 40min actual) is excellent. Light sleep still a touch high at 56% but that's minor. This is what recovery looks like. Night-and-day vs the Jul 15 5K prep (5h52m, HRV 93).
+
+## How it felt
+
+> Nothing fancy, nothing new. Didn't take water with me today. At the end I felt something fucking up my throat — dry coughing, was bad. After a while it eased, and went away completely after drinking some water.
+
+## Comparison
+
+| Metric | Jul 12 | Jul 13 | Jul 15 | **Jul 18** |
+|--------|--------|--------|--------|------------|
+| Distance | 1.98 km | 2.50 km | 5.02 km | **2.01 km** |
+| Duration | 13:13 | 14:40 | 35:55 | **12:20** |
+| Avg pace | 6'41" | 5'52" | 7'09" | **6'08"** |
+| Fastest pace | 5'45" | **3'53"** 🏆 | 6'01" | **5'03"** ⚡ |
+| Avg HR | 144 bpm | 154 bpm | 155 bpm | **147 bpm** |
+| Max HR | 155 bpm | **178 bpm** | **178 bpm** | **158 bpm** |
+| Cadence | 165 spm | **172 spm** | 156 spm | **172 spm** |
+| VO₂Max | 41 | 41 | 41 | **42** 🆕 |
+
+**Verdict:** This is what a properly-recovered short run looks like. 6'08" at 147 bpm avg with cadence back to 172 — clean, efficient, no drama. Compare to Jul 12 (beach hangover run): same distance, but 33s/km faster today at only +3 bpm HR. The VO₂Max bump to 42 is the real news — that's your third increase in 8 runs (39→40→41→42) and confirms the trend is real, not noise.
+
+The dry cough is classic exercise-induced throat irritation — breathing hard through the mouth dries out the mucous membranes, especially without water. On short runs (<15 min) it's usually fine to skip water, but if you're pushing pace or it's warm, even a small sip before heading out can prevent it. The fact it resolved immediately after drinking confirms it was just dryness, not anything respiratory. 
+
+## Connected
+
+- [[Sleep/2026-07-18]]
+- [[Runs/2026-07-15]]
+- [[Runs/2026-07-13]]