---
date: 2026-07-01
type: run
tags: [run, morning, day-3, streak]
---

# Run — 2026-07-01

**Day 3. Further, faster than yesterday. Won the wake-up fight.**

## Data

| Metric | Value |
|--------|-------|
| Distance | 3.04 km |
| Duration | 19:11 |
| Avg pace | 6'19" |
| Fastest pace | 5'13" |
| Avg HR | 155 bpm |
| Max HR | 174 bpm |
| Cadence | 167 spm |

| Metric | Value |
|--------|-------|
| HR recovery (2min) | 23 bpm |
| VO2Max | 39 ml/kg/min (Fair) |
| Steps | 3,215 |

## Sleep — Night before

**7h 24min** · 23:47→07:12 · REM: 17% · Deep: 38% · HRV: 77 · Resting HR: 58 · Score: 88/100

> Had Fröccs with friends. HRV dipped below range but sleep quality held up.

## How it felt

> Waking up was a real tug of war — wanted to sleep more. But got out, dressed, did ankle circles (noticed these are the most important warm-up), and left.
>
> Run felt okay and good. Left ankle was a minor struggle but negligible. Sweated like crazy after. Right inner/upper thigh has some pain when sitting and elevating the leg — doesn't affect walking or running.
>
> Did stretching the watch recommended post-run.

## Comparison — 3-day streak

| Metric | Jun 29 | Jun 30 | Jul 1 | Trend |
|--------|--------|--------|-------|-------|
| Distance | 2.03 km | 2.51 km | **3.04 km** | ↑ +50% in 3 days |
| Duration | 11:55 | 16:24 | **19:11** | ↑ |
| Avg pace | 5'52" | 6'32" | **6'19"** | ← faster than D2 |
| Fastest pace | — | 5'45" | **5'13"** | ↑ faster kick |
| Avg HR | — | 153 bpm | **155 bpm** | ≈ same effort |
| Max HR | — | 170 bpm | **174 bpm** | ↑ slight |
| Cadence | 165 spm | 165 spm | **167 spm** | ↑ steady |
| VO2Max | — | 39 | **39** | — stable |

**Verdict:** Clear building pattern across all 3 days — more distance, similar effort, faster top speed. The best pace (5'13") shows there's more in the tank when pushing. Right thigh adductor needs watching. Streak alive. 🏃

## Connected

- [[Sleep/2026-07-01]]
- [[Runs/2026-06-30]]