---
date: 2026-06-30
type: run
tags: [run, morning, day-2]
---

# Run — 2026-06-30

**Day 2. Slower, further. Good pace control.**

## Data

| Metric | Value |
|--------|-------|
| Distance | 2.51 km |
| Duration | 16:24 |
| Avg pace | 6'32" |
| Fastest pace | 5'45" |
| Avg HR | 153 bpm |
| Max HR | 170 bpm |
| Cadence | 165 spm |

| HR Zone | Time |
|---------|------|
| Anaerobic | 7 min |
| Aerobic | 6 min |
| Fat-burning | 1 min |
| Warm-up | <1 min |

| Metric | Value |
|--------|-------|
| HR recovery (2min) | 23 bpm (165→118) |
| VO2Max | 39 ml/kg/min (Fair) |
| Steps | 2,711 |

| KM | Pace |
|----|------|
| 1 | 6'28" |
| 2 | 6'41" |
| Last 0.5km | ~6'22" |

## Sleep — Night before

**7h 48min** · 23:22→07:12 · REM: 14% · Deep: 23% · HRV: 112 · Resting HR: 54 · Woke: 1x · Score: 85/100 🔥

> Went to bed almost an hour earlier. Huge improvement — REM tripled from 21 min to 65 min.

## How it felt

> Waking up was harder than yesterday. Intentionally went slower and further — wanted ~3km but didn't plan the distance, ended at 2.5km.
>
> Legs okay. Slight ankle pain (flat feet + overweight: 172cm, 83.5-84.5kg). Yesterday had zero problems. Shoes (Kiprun Jogflow 190.1) are great for short distances but start causing issues around 4km (numbness, foot pain).

**Verdict:** Consistent back-to-back. Sleep recovery made the run sustainable. Cadence (165) slightly below ideal 170-180 — worth monitoring. Shoe issues noted for longer runs.

## Connected

- [[Sleep/2026-06-30]]
- [[sportnote-blueprint]]