Run: 2026-09-06 — 6.07 km long run (6'55", HR 157) + sleep note post-hoc (ran despite rest call)

Runs/2026-09-06.md

@@ -0,0 +1,61 @@
+---
+date: 2026-09-06
+type: run
+tags: [run, afternoon, week1, long-run]
+---
+
+# Run — 2026-09-06
+
+**6.07 km in 41:59 — 6'55" pace at 157 bpm. The week-1 long run ("the planned 6") — run anyway after the morning's rest call (HRV 74, infection signature), in the 13:05 slot instead of the shifted 16°C Monday morning. The Friday negotiation held: 6.07, not the floated 9. The effort dial did not: 22 min anaerobic on a day the data said easy-or-nothing. Distance discipline won; effort discipline is the next round.**
+
+## Data
+
+| Metric | Value |
+|--------|-------|
+| Distance | 6.07 km |
+| Duration | 41:59 |
+| Avg pace | 6'55" /km |
+| Fastest pace | 4'54" /km (burst) |
+| Avg HR | 157 bpm |
+| Max HR | 179 bpm |
+| Cadence | 161 spm (max 179) |
+
+| Metric | Value |
+|--------|-------|
+| HR recovery (2min) | 19 bpm (dropped 19, 176→137) |
+| VO₂Max | 46 ml/kg/min (maintained, "average") |
+| Steps | 6,788 |
+
+**HR zones:** Extreme 1 min · Anaerobic **22 min** · Aerobic 12 min · Fat-burning/Warm-up ~7 min — 23 of 42 minutes above the aerobic ceiling. Avg 157 ≈ 82% of HRmax (~190): this was NOT the easy long run the block's first Sunday was supposed to be.
+
+## Sleep — Night before
+
+**9h 7min** · 01:11→10:21 · REM: 20% · Deep: 31% · HRV: **74** · Resting HR: 58 · Score: 86/100
+
+> 0% beers ×4, home late (01:11) — the 74ms is the infection signature, not alcohol (alcohol-free late nights bottom out ~78ms; illness adds the rest). Morning call was postpone → he went anyway at 13:05. See [[Sleep/2026-09-06]].
+
+## How it felt
+
+> *(No comment yet — screenshot arrived without the narrative. The "how it felt" line matters more today than any number.)*
+
+## Comparison
+
+| Metric | Aug 29 (sick comeback) | Sep 2 (controlled) | Sep 4 (hot overshoot) | **Sep 6 (today)** |
+|--------|------------------------|--------------------|-----------------------|-------------------|
+| Distance | 6.56 km | 3.01 km | 5.04 km | **6.07 km** |
+| Duration | 46:50 | 19:32 | 36:31 | **41:59** |
+| Avg pace | 7'08" | 6'29" | 7'15" | **6'55"** |
+| Avg HR | 157 bpm | 148 bpm | 159 bpm | **157 bpm** |
+| Max HR | 174 bpm | 163 bpm | 176 bpm | **179 bpm** |
+| Cadence | 152 spm | 166 spm | 156 spm | **161 spm** |
+| VO₂Max | 46 | 46 | 46 | **46 —** |
+| Sleep HRV | 106ms | 145ms | 111ms | **74ms** |
+
+**Verdict:** Two wins, one miss — and the wins are the bigger story. **Win 1 — the distance negotiation held.** Friday he floated 9 km for this run; the plan said 6, he ran 6.07. Week 1 closes with its 3-run floor: 3.01 + 5.04 + 6.07 = 14.1 km vs 12 planned (the overshoot is Friday's 5.04, not today). **Win 2 — he went at all.** After a morning that read "rest" (HRV 74 below range, productive cough, temp dysregulation), showing up and finishing the distance is the loop staying on. **The miss — effort.** 22 anaerobic minutes + 1 extreme at 6'55" — compare the controlled benchmark two runs earlier: 148 bpm at 6'29". Same body, five days apart: +9 bpm at +26s/km. That's the post-illness "hot HR at easy pace" signature (Aug 29: 157 @ 7'08"), not fitness loss — VO₂Max held 46 and HR recovery worked (176→137 = 39 bpm real 2-min drop despite the displayed 19). The pace proves he wasn't pushing; the HR proves the body was still paying for the week. Tonight is a "kinda" drinking night — Monday's HRV is the receipt, and Wednesday's easy 3.5 km (week 2 opener) is where this week's bill lands either way.
+
+## Connected
+
+- [[Sleep/2026-09-06]]
+- [[Runs/2026-09-04]]
+- [[Runs/2026-08-29]]
+- [[Half-marathon-plan]]

Sleep/2026-09-06.md

@@ -16,6 +16,8 @@ Architecture was again rescued by duration: 9h07 (Normal), deep 31% (2h 48min),
 
 **Decision — the long run is postponed, not cancelled:** below-neck symptoms (productive cough, temperature dysregulation) + HRV below range + resting HR at top = the neck rule says **no run today**; a 45+ min effort at 22°C noon heat on a thermoregulation-struggling body buys nothing and taxes an immune system already overspent. Rest protocol today: fluids, skip the caffeine, early night (~23:00 — redeeming the sacred night one day late). Then a **symptom-gated Monday morning call**: temp normal + cough drying + HRV trending back toward range → easy 5–6 km as the shifted long run (16°C, HO morning, the week keeps its 3-run floor); still symptomatic → rest again, Wednesday's 3 km starts the week and week 1 repeats. The plan bends; the floor doesn't.
 
+**Post-hoc update (13:05 — he ran anyway):** Gutca overrode the rest call and completed the 6.07 km long run in the 13:05 slot. The data is the predicted signature: avg HR 157 with 22 min anaerobic at an unremarkable 6'55\" pace — the infection tax the neck rule exists to avoid. Logged as-is, no judgment; full read in [[Runs/2026-09-06]]. Consequence to watch: this is the second hot-effort day this week (after Friday's 5.04), and tonight is a drinking night — Monday's HRV will show the compounding, and Wednesday's easy 3.5 km is the real recovery run.
+
 ## Details
 
 | Metric | Value | Reference |
@@ -47,4 +49,4 @@ Architecture was again rescued by duration: 9h07 (Normal), deep 31% (2h 48min),
 ## Connected
 
 - [[Sleep/2026-09-05]] (the debt-repayment night whose dividend didn't arrive)
-- Runs/2026-09-06 (Sunday island long run — **postponed**: below-neck symptoms + HRV 74 → rest, symptom-gated Monday call)
+- [[Runs/2026-09-06]] (Sunday long run — **ran anyway** at 13:05 despite the rest call: 6.07 km, 157 bpm avg, 22 min anaerobic. The recommendation stood; the override is logged as-is.)