64 lines
3.1 KiB
Markdown
64 lines
3.1 KiB
Markdown
---
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date: 2026-07-03
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type: run
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tags: [run, morning, day-1]
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---
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# Run — 2026-07-03
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**Fresh start after a rest day. New distance PB — 3.63 km. Pushed through an energy wall.**
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## Data
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| Metric | Value |
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|--------|-------|
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| Distance | **3.63 km** 🚀 |
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| Duration | **23:49** |
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| Avg pace | 6'34" |
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| Fastest pace | 6'08" |
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| Avg HR | 152 bpm |
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| Max HR | 166 bpm |
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| Cadence | 168 spm |
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| Metric | Value |
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|--------|-------|
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| HR recovery (2min) | 24 bpm (161→113) |
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| VO₂Max | **40 ml/kg/min** (↑ from 39) |
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| Steps | 4,024 |
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| Elevation | 9.4 m |
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## Sleep — Night before
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**7h 28min** · 23:49→07:17 · REM: 14% · Deep: 31% · HRV: 113 · Resting HR: 50 · Woke: 0x · Score: 86/100 🔥
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> Surprisingly solid sleep despite drinking and missing dinner. Zero wake-ups, deep sleep on the high end.
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## How it felt
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> Rest day yesterday was a good call. Only had 2 drinks, got home early, but forgot about dinner — felt the energy deficit toward the end of the run, had to push through that wall and get home.
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>
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> Right ankle hurt a bit before the run, decided to go if it subsides — it did. Right thigh (above the knee) had some pain during the run, but the inner thigh strain from two days ago is completely gone.
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>
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> **Form chain reaction theory:** When I started running 2 months ago my form was bad — back/achilles hurting and numb after runs. Corrected my form, but shifting balance sends pressure to other places. It's been a chain reaction: left leg pain → correct form → right leg not strong enough → rest and keep going → right leg got strong enough → now right knee/thigh is the weak link. At least that's how I imagine it.
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>
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> Compared to a month ago (early June), the improvement is clear — VO₂Max was 37 back then, now it's 40.
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## Comparison
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| Metric | Jun 10 | Jun 29 | Jun 30 | Jul 1 | **Jul 3** | Trend |
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|--------|--------|--------|--------|-------|-------|-------|
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| Distance | 4.01 km | 2.03 km | 2.51 km | 3.04 km | **3.63 km** | 🚀 longest yet |
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| Duration | 27:53 | 11:55 | 16:24 | 19:11 | **23:49** | ↑ |
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| Avg pace | 6'57" | 5'52" | 6'32" | 6'19" | **6'34"** | ← faster than Jun 10 baseline |
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| Best pace | 6'40" | — | 5'45" | 5'13" | **6'08"** | ↑ faster top speed |
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| Avg HR | ~160 | — | 153 | 155 | **152** | ↓ much lower than Jun 10 |
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| Max HR | 176 | — | 170 | 174 | **166** | ↓ calmer effort |
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| Cadence | 169 | 165 | 165 | 167 | **168** | ≈ steady |
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| VO₂Max | **37** | — | 39 | 39 | **40** | **↑ +3 in ~3 weeks** |
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**Verdict:** Smart rest day + solid sleep made this a good outing despite the energy deficit from drinking + missed dinner. Pushing through the wall when your tank is low is a real mental win. New distance PB (3.63 km), VO₂Max finally ticked up to 40 (was 37 in early June — 3 points in ~3 weeks is meaningful improvement), and HR stayed well-controlled throughout (avg 152, max 166 — both lower than Jul 1's shorter run). The right ankle self-resolved, but the right thigh pain (above knee) is worth watching. Compared to early June, this is a completely different runner — more distance, better aerobic base, higher VO₂Max. 🏃
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## Connected
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- [[Sleep/2026-07-03]]
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- [[Runs/2026-07-01]] |