---
date: 2026-07-05
type: run
tags: [run, morning, day-1]
---

# Run — 2026-07-05

**New distance PB — 5.30 km! Nearly 2 km further than previous best. XII. District route.**

## Data

| Metric | Value |
|--------|-------|
| Distance | **5.30 km** 🚀 |
| Duration | **34:29** |
| Avg pace | 6'30" |
| Fastest pace | 5'23" |
| Avg HR | 155 bpm |
| Max HR | 169 bpm |
| Cadence | 167 spm |

| Metric | Value |
|--------|-------|
| HR recovery (2min) | 25 bpm (165→115) |
| VO₂Max | 40 ml/kg/min |
| Steps | 5,772 |
| Elevation | 5.3 m |
| Speed | 9.22 km/h |
| Stride | 92 cm |
| Ground contact | 302 ms (Good) |
| Balance | L 50.0% / R 50.0% |
| Vertical oscillation | 10.1 cm |
| Recovery time | 15h |

## Sleep — Night before

**8h 11min** · 00:44→08:55 · REM: 9% · Deep: 29% · HRV: 135 · Resting HR: 49 · Woke: 0x · Score: 89/100

> Late bedtime (00:44) but 8+ hours slept. HRV excellent at 135ms. REM low at 9%. Zero wake-ups.

## How it felt

> Woke up and prepared a sports drink: 30g table sugar + 1g table salt + a bit of zero-sugar syrup in 5dl water. Energy was fine the whole run — felt good.
>
> Weather was 22°C, not sweating much because of the controlled 6'30" pace. Was starting to feel proud… then around the 3.5-4km mark, **both feet went suddenly numb**. Pressure on the sole around the transverse arch / mid-metatarsal area. Pushed through the last km, upped the pace a bit at the end to finish faster (hence the HR bump — wasn't planned).
>
> Sat down after finishing — numbness went away in 2-5 minutes. Felt completely normal after, and really calm. Still feel calm now.
>
> This exact numbness happened once before (Margaret Island), around the 3-3.5km mark — same spot, same distance threshold.
>
> Walked home. Step count now at 11k. Ate cottage cheese + jam mixed in, took creatine.

## Comparison

| Metric | Jun 29 | Jun 30 | Jul 1 | Jul 3 | **Jul 5** | Trend |
|--------|--------|--------|-------|-------|-------|-------|
| Distance | 2.03 km | 2.51 km | 3.04 km | 3.63 km | **5.30 km** | 🚀 **new PB +1.67 km** |
| Duration | 11:55 | 16:24 | 19:11 | 23:49 | **34:29** | ↑ longest yet |
| Avg pace | 5'52" | 6'32" | 6'19" | 6'34" | 6'30" | ≈ consistent |
| Best pace | — | 5'45" | 5'13" | 6'08" | **5'23"** | ↑ fast kick |
| Avg HR | — | 153 | 155 | 152 | **155** | ≈ steady effort |
| Max HR | — | 170 | 174 | 166 | **169** | ≈ controlled |
| Cadence | 165 spm | 165 spm | 167 spm | 168 spm | **167 spm** | ≈ steady |
| VO₂Max | — | 39 | 39 | 40 | **40** | ↑ from 39→40 |

**Verdict:** Massive distance jump — 5.30 km is a 46% (!) increase over the previous PB (3.63 km). That's a huge leap in one run. The fact that heart rate stayed under control (avg 155, max 169 — comparable to much shorter runs) and pace didn't nosedive (6'30" vs 6'34" on Jul 3) suggests the aerobic base is genuinely improving. Perfect 50/50 ground contact balance is excellent. VO₂Max held at 40. Recovery time of 15h is reasonable for a distance this long. Need to keep an eye on recovery after this effort — it's the longest run yet. 🏃

## Connected

- [[Sleep/2026-07-05]]
- [[Runs/2026-07-03]]