---
date: 2026-07-20
type: run
tags: [run, morning, 3k-pb]
---

# Run — 2026-07-20

**3.01 km in 17:55 — 3K PB at 5'57" pace! Hit 3'58" instantaneous. Had ~40 sec at a red light — real pace was even faster.**

## Data

| Metric | Value |
|--------|-------|
| Distance | **3.01 km** |
| Duration | **17:55** |
| Avg pace | **5'57"** |
| Fastest pace | **3'58"** 🔥 (matches all-time PB) |
| Avg HR | 158 bpm |
| Max HR | 170 bpm |
| Cadence | 171 spm |
| Max Cadence | 189 spm |
| Steps | 3,081 |

| Metric | Value |
|--------|-------|
| HR recovery (2min) | 25 bpm |
| VO₂Max | **42 ml/kg/min** ✅ held |
| Training load | 42 (Low) |
| Recovery time | 14h |
| GCT | 282 ms (Good) · Min 239 ms |
| Balance | L 49.9% / R 50.1% |
| Vertical oscillation | 8.7 cm |
| Stride | 98 cm |
| Speed | 10.08 km/h |
| Route | Terézváros / Lipótváros |

**HR zone distribution:** Anaerobic ~3 min · Aerobic most of the run · Fat-burning <1 min · Extreme 0 min

## Sleep — Night before

**8h 24min** · 23:33→08:56 · REM: 11% · Deep: 37% · HRV: **107ms** · Resting HR: 52 · Score: 90/100

> Exceptional sleep despite context. Deep sleep at 37% (3h 6min actual) is the highest recorded — deep continuity scored a perfect 100. Light sleep finally normalized at 52% (under the 55% threshold for the first time). REM was suppressed at 11% (only 54 min), likely from the weed. Woke up mid-night (as reported) but fell back asleep. HRV at 107ms is in baseline range — no hangover penalty. Score of 90 / top 1% is the best yet.

## How it felt

> Yesterday got really high on weed, got home a bit late. Woke up in the middle of the night and fell asleep again. Today morning ate my breakfast and since I had no tasks at work, thought I might as well go for a run.
>
> The watch said this is my PB for 3 km. I stood at a red light for ~40 seconds — so the real pace was even faster. Otherwise the run felt solid.

## Comparison

| Metric | Jul 13 | Jul 15 | Jul 18 | **Jul 20** |
|--------|--------|--------|--------|------------|
| Distance | 2.50 km | 5.02 km | 2.01 km | **3.01 km** |
| Duration | 14:40 | 35:55 | 12:20 | **17:55** |
| Avg pace | 5'52" | 7'09" | 6'08" | **5'57"** |
| Fastest pace | **3'53"** 🏆 | 6'01" | 5'03" | **3'58"** ⚡ |
| Avg HR | 154 bpm | 155 bpm | 147 bpm | **158 bpm** |
| Max HR | 178 bpm | 178 bpm | 158 bpm | **170 bpm** |
| Cadence | 172 spm | 156 spm | 172 spm | **171 spm** |
| VO₂Max | 41 | 41 | **42** 🆕 | **42** ✅ |
| Sleep score | 86 | 72 | 87 | **90** 🏆 |

### 3K progression

| Date | Distance | Time | Pace | Avg HR |
|------|----------|------|------|--------|
| Jul 1 | 3.04 km | 19:11 | 6'19" | 155 bpm |
| **Jul 20** | **3.01 km** | **17:55** | **5'57"** | **158 bpm** |

**Verdict:** 3K PB — and it would have been even faster without the red light (~40 sec idle → adjusted ~17:15, pace ~5'44"/km). Compared to the Jul 1 3K: **1:16 faster** over the same distance at only +3 bpm HR. That's a massive efficiency gain in 3 weeks.

The numbers are clean: 5'57" average, touched 3'58" instantaneous (matching your all-time fastest pace from the Jul 8 rage-run, but this time in a controlled 3K rather than a 1.5K burnout). Cadence at 171 with 98cm stride is efficient. Max HR 170 is well-managed — you're working hard but not redlining. HR recovery at 25 bpm is back to your best levels (matches Jul 5 & Jul 10).

The sleep paradox is interesting: weed suppressed REM (11%) but boosted deep sleep to 37% — your highest ever. Deep continuity at 100 is perfect. The mid-night awakening is a known cannabis effect (rebound arousal as it metabolizes), but you fell back asleep. The overall recovery was clearly sufficient — you ran a PB on it. Not advocating weed as a sleep aid (REM is important for learning/memory), but for raw physical recovery before a run, that deep sleep delivered. 🏃🔥