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agutca eb22819a9b Initial vault commit

2026-07-22 20:27:57 +02:00

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Running & Recovery Summary — June–July 2026

For sport & health advisor consultation (last meeting: May 21, 2026)

Quick overview

19 runs in ~6 weeks (Jun 7 – Jul 20). Runner profile: 23yo male, 172cm, ~83.5-84.5kg, flat feet. Shoes: Kiprun Jogflow 190.1. Huawei Watch Fit 4 Pro for tracking.

The first half (Jun 7–22) was sporadic, varied-distance runs. A ~1 week break followed, then a consistent morning-run streak started Jun 29 and has continued through today (13 runs in 3 weeks).

Performance trajectory

Early phase (Jun 7–22) — partial data only

Date	Distance	Time	Pace	Notes
Jun 7	4.90 km	34:20	7'00"	Longest early run
Jun 7	1.00 km	6:29	6'29"	Second run same day
Jun 10	4.01 km	27:53	6'57"	VO₂Max 37
Jun 13	3.00 km	19:26	6'29"
Jun 15	2.00 km	12:05	6'03"
Jun 19	2.00 km	12:45	6'23"
Jun 22	4.00 km	28:40	7'10"

Consistent streak (Jun 29 – Jul 20) — full data

Date	Distance	Time	Pace	Avg HR	Max HR	Cadence	VO₂Max	Notes
Jun 29	2.03 km	11:55	5'52"	—	—	165	—	First morning run ever
Jun 30	2.51 km	16:24	6'32"	153	170	165	39
Jul 1	3.04 km	19:11	6'19"	155	174	167	39
Jul 3	3.63 km	23:49	6'34"	152	166	168	40 ↑
Jul 5	5.30 km	34:29	6'30"	155	169	167	40	Distance PB
Jul 8	1.56 km	8:24	5'23"	159	173	167	40	Rage-run (hungover)
Jul 10	2.50 km	14:52	5'57"	151	164	170	41 ↑
Jul 12	1.98 km	13:13	6'41"	144	155	165	41	Beach recovery run
Jul 13	2.50 km	14:40	5'52"	154	178	172	41	3'53" fastest pace PB
Jul 15	5.02 km	35:55	7'09"	155	178	156	41	Stress + poor sleep
Jul 18	2.01 km	12:20	6'08"	147	158	172	42 ↑
Jul 20	3.01 km	17:55	5'57"	158	170	171	42	3K PB (had ~40s red light)

Key metrics progression

VO₂Max (ml/kg/min)

37 (Jun 10) → 39 (Jun 30) → 40 (Jul 3) → 41 (Jul 10) → 42 (Jul 18)

+5 points in ~5 weeks. Watch rates it "Fair" throughout but the trajectory is clearly upward.

Pace at comparable distances

~2 km: 6'03" (Jun 15) → 6'23" (Jun 19) → 5'52" (Jun 29) → 6'41" (Jul 12, hungover) → 6'08" (Jul 18) — trending faster when rested
~3 km: 6'29" (Jun 13) → 6'19" (Jul 1) → 5'57" (Jul 20, 3K PB) — −32s/km improvement
~4 km: 7'10" (Jun 22) → 6'57" (Jun 10) — limited data but trending faster
~5 km: 7'00" (Jun 7) → 6'30" (Jul 5) → 7'09" (Jul 15, poor sleep) — −30s/km when recovered

Fastest instantaneous pace (full-data runs only)

5'45" (Jun 30) → 5'13" (Jul 1) → 6'08" (Jul 3) → 5'23" (Jul 5) 
→ 3'58" (Jul 8, rage-run) → 4'46" (Jul 10) → 5'45" (Jul 12) 
→ 3'53" (Jul 13, PB) → 6'01" (Jul 15) → 5'03" (Jul 18) → 3'58" (Jul 20)

All-time best: 3'53"/km (Jul 13). Hit 3'58" twice in controlled runs, not just rage-runs.

Max HR evolution (full-data runs only)

176 (Jun 10) → 170 (Jun 30) → 174 (Jul 1) → 166 (Jul 3) → 169 (Jul 5)
→ 173 (Jul 8) → 164 (Jul 10) → 155 (Jul 12) → 178 (Jul 13) → 178 (Jul 15)
→ 158 (Jul 18) → 170 (Jul 20)

Trend: harder to reach 178 now — requires real effort. Improving cardiovascular fitness.

Cadence (full-data runs only)

165 (Jun 29-30) → 167 (Jul 1) → 168 (Jul 3) → 167 (Jul 5/8) 
→ 170 (Jul 10) → 165 (Jul 12) → 172 (Jul 13) → 156 (Jul 15, fatigue)
→ 172 (Jul 18) → 171 (Jul 20)

Generally 165-172 range. The 156 on Jul 15 was a fatigue outlier. When well-rested, cadence naturally settles at 170-172.

Recovery patterns

Sleep quality & HRV

Date (night)	Sleep	HRV	Rest HR	Score	Deep %	Context
Jun 29	6h31	130	47	—	22%	Pre-run excitement
Jun 30	7h48	112	54	85	23%
Jul 1	7h24	77	58	88	38%	Had fröccs (wine spritzer)
Jul 3	7h28	113	50	86	31%	2 drinks, missed dinner
Jul 5	8h11	135	49	89	29%	Best recovery night
Jul 8	6h42	71	58	82	25%	Heavy drinking
Jul 10	7h42	94	55	87	31%	2 drinks
Jul 12	7h41	78	59	87	30%	Beach day, late home
Jul 13	6h47	121	51	86	25%	+1h snooze, racing thoughts
Jul 15	5h52	93	54	72	23%	Mental stress (no alcohol)
Jul 18	8h33	116	52	87	31%	Clean recovery
Jul 20	8h24	107	52	90	37%	Weed (deep sleep boost)

HRV patterns

Sober baseline: 110-135ms (Jun 29, Jul 3, Jul 5, Jul 13, Jul 18, Jul 20)
2 drinks: ~94ms (Jul 10)
Heavy drinking: 71ms (Jul 8)
Mental stress (no alcohol): 93ms — same territory as 2 drinks
Late night / beach fatigue: 77-78ms

Run performance vs HRV

HRV below ~90ms consistently predicts poor run quality:

Jul 1 (HRV 77): manageable but thigh pain
Jul 8 (HRV 71): rage-ran, crashed at 1.5km
Jul 12 (HRV 78): slowest pace, tired
Jul 15 (HRV 93): 39s/km slower than same-HR 5K

Above 100ms HRV = good-to-great runs almost every time.

Physical issues & patterns

Foot numbness (bilateral, transverse arch)

Triggered at ~3-4km mark (Jul 5 at Margaret Island, Jul 5 at XII. District)
Resolves 2-5 min after stopping
Suspected cause: lace tension over midfoot
No numbness reported on recent 5K (Jul 15) or any run since Jul 5

Right leg chain reaction

Left leg issues early on → corrected form → right leg became weak link
Right inner thigh (adductor): Jul 1, resolved by Jul 3
Right knee / distal quad: Jul 3, Jul 12 (same spot both times)
Pattern: cumulative load issue, not acute injury
Currently no active complaints

Side stitches

Jul 8 (rage-run, crashed at 1.5km)
Jul 13 (during threshold burst, managed it)

Dry cough (Jul 18)

Exercise-induced throat irritation from mouth-breathing without water
Resolved immediately after drinking — not respiratory

Ankle

Slight right ankle pain before runs occasionally (flat feet + weight)
Usually self-resolves during warm-up
Ankle circles identified as most important warm-up exercise

Lifestyle factors

Nutrition

Pre-run: 2 muesli bars (typical quick breakfast) OR Greek yogurt (200g)
DIY sports drink: 30g table sugar + 1g salt + zero-sugar syrup in 5dl water (~6% carb)
Takes creatine, magnesium bisglycinate (nightly)
Sometimes runs with no food — energy deficit noticeable at end of longer runs

Substances

Alcohol: clear dose-dependent HRV suppression. 2 drinks → ~94ms. Heavy drinking → 71ms. Recovery takes 2-3 days.
Weed (one instance, Jul 19): boosted deep sleep to 37% (record), suppressed REM to 11%. Next-day run was a 3K PB. Not a sustainable strategy but data is interesting.
Smoker: relevant for cardiovascular and recovery context.

Sleep habits

Typical bedtime: 23:30-01:30
Racing thoughts / mental clutter = delayed sleep onset + HRV suppression
Mid-night awakening roughly 2x/night (consistent pattern)
Post-wake naps suggest recovery debt on short-sleep nights

Summary for the advisor

What's working:

VO₂Max climbing steadily: 37 → 42 in ~5 weeks (+13.5%)
3K pace improved from 6'29" (Jun 13) to 5'57" (Jul 20, PB) — −32s/km
5K pace improved from 7'00" (Jun 7) to 6'30" (Jul 5) — −30s/km
HRV reliably tracks recovery quality and predicts run performance
Cadence naturally settling at 170-172 when well-rested
Consistency: 19 runs in ~6 weeks, morning-run habit established (first ever: Jun 29)
Went from sporadic varied runs (Jun 7-22) to disciplined 3x/week pattern (Jul)

What needs attention:

Foot numbness at 3-4km (bilateral, transverse arch) — likely mechanical (lace tension)
Right knee/thigh recurring issue (distal quad/suprapatellar) — cumulative load, not acute
Sleep consistency: great nights (8h+, HRV >110) mixed with bad ones (5-6h, HRV <90)
Alcohol's outsized impact on HRV and next-day performance
Flat feet + current weight (83-84kg at 172cm) → mechanical load on lower limbs
REM sleep often on the low end (9-19%), especially after substances

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