---
date: 2026-08-15
type: run
tags: [run, evening, easy]
---

# Run — 2026-08-15

**2.44 km in 15:13 — 6'14" pace at 154 bpm. Evening run (20:01) after a night so bad the watch came off — no sleep data at all. Despite that, a clean negative split (6'30" → 5'57") and VO2Max ticked up to 46.**

## Data

| Metric | Value |
|--------|-------|
| Distance | 2.44 km |
| Duration | 15:13 |
| Avg pace | **6'14"** /km |
| Fastest pace | 5'57" /km (KM 2) |
| Avg HR | 154 bpm |
| Max HR | 173 bpm |
| Cadence | 162 spm |

| Metric | Value |
|--------|-------|
| HR recovery (2min) | 23 bpm (dropped 23, 162→116) |
| VO₂Max | **46** ml/kg/min (↑ from 45, "average") |
| Steps | 2,477 |
| Stride | 99 cm |
| Training load | 32 (Low) |
| Recovery time | 11h |

**Splits:** KM 1 — 6'30" · KM 2 — 5'57" · last 0.44 km — 2'46" (≈6'18" pace, negative split throughout)

**Form:** GCT 301 ms · Balance L 50.0% / R 50.0% · Vertical oscillation 9.6 cm · Avg speed 9.62 km/h

**HR zones:** Extreme 0 min · Anaerobic **7 min** · Aerobic 5 min · Fat-burning 1 min · Warm-up <1 min — nearly half the run in the anaerobic zone at 6'14" pace; the HR ran hot.

## Sleep — Night before

**No data — watch removed overnight.** Self-report: *"sleep was so shitty i took my watch off."* No HRV, duration, or architecture available. The elevated HR profile on the run (154 avg, 7 min anaerobic at an easy-ish pace) is consistent with a rough night — sleep debt typically pushes resting and exercise HR up.

## How it felt

> *(User's own narrative will go here — no comments recorded yet for this run.)*

## Comparison

| Metric | Jul 29 (2K) | Aug 11 (2.4K) | **Aug 15 (2.4K)** |
|--------|-------------|---------------|-------------------|
| Distance | 2.01 km | 2.43 km | **2.44 km** |
| Duration | 10:46 | 16:23 | **15:13** |
| Avg pace | 5'21" | 6'45" | **6'14"** |
| Avg HR | 158 bpm | 142 bpm | **154 bpm** |
| Max HR | 171 bpm | 158 bpm | **173 bpm** |
| Cadence | 169 spm | 164 spm | **162 spm** |
| VO₂Max | 43 | 45 | **46** |
| Time of day | afternoon | morning | **evening** |

### VO₂Max progression

| Date | VO₂Max |
|------|--------|
| Jun 29 | 39 |
| Jul 5 | 40 |
| Jul 10 | 41 |
| Jul 18 | 42 |
| Jul 23 | 43 |
| Jul 27 | 43 ✅ |
| Jul 29 | 43 ✅ |
| Aug 11 | 45 ↑ |
| **Aug 15** | **46** ↑ |

**Verdict:** A solid run on an empty recovery tank. The pace was comfortably faster than the Aug 11 re-entry (6'14" vs 6'45") with a genuinely controlled negative split — 6'30" → 5'57" means the second kilometer was the fastest, which is good execution, not a crash. The cost shows in the HR column: 154 avg / 173 max with **7 of 15 minutes in the anaerobic zone** — the same "high perceived effort at moderate pace" signature as the morning after a bad night, except here it's measured, not just felt. Sleep debt inflates HR; the body asked for more oxygen per kilometer than a rested 6'14" would need. HR recovery (23 bpm) still landed in his normal range, so the recovery engine itself is fine.

The watch-off is worth a thought: when sleep is bad enough that the watch comes off, the data disappears — and the run's story then has to be read from HR alone (which is exactly what happened today: the HR profile told us the night was rough before he said a word). Keep the lean logging habit for the nights you *do* wear it.

VO2Max 46 continues the post-break upward recalibration (45 → 46) — consistent with the trend line since June, though single-run jumps of 1-2 points are still partly watch math. Direction is good regardless. Second run back, negative split, no pain reported — the loop is turning again. 🏃

## Connected

- [[Runs/2026-08-11]]
- [[Sleep/2026-08-12]]