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Runs/2026-07-20.md

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+---
+date: 2026-07-20
+type: run
+tags: [run, morning, 3k-pb]
+---
+
+# Run — 2026-07-20
+
+**3.01 km in 17:55 — 3K PB at 5'57" pace! Hit 3'58" instantaneous. Had ~40 sec at a red light — real pace was even faster.**
+
+## Data
+
+| Metric | Value |
+|--------|-------|
+| Distance | **3.01 km** |
+| Duration | **17:55** |
+| Avg pace | **5'57"** |
+| Fastest pace | **3'58"** 🔥 (matches all-time PB) |
+| Avg HR | 158 bpm |
+| Max HR | 170 bpm |
+| Cadence | 171 spm |
+| Max Cadence | 189 spm |
+| Steps | 3,081 |
+
+| Metric | Value |
+|--------|-------|
+| HR recovery (2min) | 25 bpm |
+| VO₂Max | **42 ml/kg/min** ✅ held |
+| Training load | 42 (Low) |
+| Recovery time | 14h |
+| GCT | 282 ms (Good) · Min 239 ms |
+| Balance | L 49.9% / R 50.1% |
+| Vertical oscillation | 8.7 cm |
+| Stride | 98 cm |
+| Speed | 10.08 km/h |
+| Route | Terézváros / Lipótváros |
+
+**HR zone distribution:** Anaerobic ~3 min · Aerobic most of the run · Fat-burning <1 min · Extreme 0 min
+
+## Sleep — Night before
+
+**8h 24min** · 23:33→08:56 · REM: 11% · Deep: 37% · HRV: **107ms** · Resting HR: 52 · Score: 90/100
+
+> Exceptional sleep despite context. Deep sleep at 37% (3h 6min actual) is the highest recorded — deep continuity scored a perfect 100. Light sleep finally normalized at 52% (under the 55% threshold for the first time). REM was suppressed at 11% (only 54 min), likely from the weed. Woke up mid-night (as reported) but fell back asleep. HRV at 107ms is in baseline range — no hangover penalty. Score of 90 / top 1% is the best yet.
+
+## How it felt
+
+> Yesterday got really high on weed, got home a bit late. Woke up in the middle of the night and fell asleep again. Today morning ate my breakfast and since I had no tasks at work, thought I might as well go for a run.
+>
+> The watch said this is my PB for 3 km. I stood at a red light for ~40 seconds — so the real pace was even faster. Otherwise the run felt solid.
+
+## Comparison
+
+| Metric | Jul 13 | Jul 15 | Jul 18 | **Jul 20** |
+|--------|--------|--------|--------|------------|
+| Distance | 2.50 km | 5.02 km | 2.01 km | **3.01 km** |
+| Duration | 14:40 | 35:55 | 12:20 | **17:55** |
+| Avg pace | 5'52" | 7'09" | 6'08" | **5'57"** |
+| Fastest pace | **3'53"** 🏆 | 6'01" | 5'03" | **3'58"** ⚡ |
+| Avg HR | 154 bpm | 155 bpm | 147 bpm | **158 bpm** |
+| Max HR | 178 bpm | 178 bpm | 158 bpm | **170 bpm** |
+| Cadence | 172 spm | 156 spm | 172 spm | **171 spm** |
+| VO₂Max | 41 | 41 | **42** 🆕 | **42** ✅ |
+| Sleep score | 86 | 72 | 87 | **90** 🏆 |
+
+### 3K progression
+
+| Date | Distance | Time | Pace | Avg HR |
+|------|----------|------|------|--------|
+| Jul 1 | 3.04 km | 19:11 | 6'19" | 155 bpm |
+| **Jul 20** | **3.01 km** | **17:55** | **5'57"** | **158 bpm** |
+
+**Verdict:** 3K PB — and it would have been even faster without the red light (~40 sec idle → adjusted ~17:15, pace ~5'44"/km). Compared to the Jul 1 3K: **1:16 faster** over the same distance at only +3 bpm HR. That's a massive efficiency gain in 3 weeks.
+
+The numbers are clean: 5'57" average, touched 3'58" instantaneous (matching your all-time fastest pace from the Jul 8 rage-run, but this time in a controlled 3K rather than a 1.5K burnout). Cadence at 171 with 98cm stride is efficient. Max HR 170 is well-managed — you're working hard but not redlining. HR recovery at 25 bpm is back to your best levels (matches Jul 5 & Jul 10).
+
+The sleep paradox is interesting: weed suppressed REM (11%) but boosted deep sleep to 37% — your highest ever. Deep continuity at 100 is perfect. The mid-night awakening is a known cannabis effect (rebound arousal as it metabolizes), but you fell back asleep. The overall recovery was clearly sufficient — you ran a PB on it. Not advocating weed as a sleep aid (REM is important for learning/memory), but for raw physical recovery before a run, that deep sleep delivered. 🏃🔥