2.7 KiB
date, type, tags
| date | type | tags | |||
|---|---|---|---|---|---|
| 2026-07-08 | run |
|
Run — 2026-07-08
1.56 km in 8:24 — Rage running after a heavy drinking night. Explosive start, crashed fast. Side stitch ended it at 1.5km.
Data
| Metric | Value |
|---|---|
| Distance | 1.56 km |
| Duration | 08:24 |
| Avg pace | 5'23" |
| Fastest pace | 3'58" 🔥 |
| Avg HR | 159 bpm |
| Max HR | 173 bpm |
| Cadence | 167 spm |
| Max cadence | 191 spm |
| Steps | 1,403 |
| Metric | Value |
|---|---|
| VO₂Max | 40 ml/kg/min |
| Recovery time | 5h |
| Elevation gain | 3.0 m |
| Ground contact | 277 ms |
| Vertical oscillation | 8.8 cm |
HR zone distribution: Aerobic 6 min · Fat-burning 1 min · High intensity (Z5) 1 min
Sleep — Night before
6h 42min · 01:24→08:20 · REM: 25% · Deep: 25% · HRV: 71ms · Resting HR: 58 · Score: 82/100
Deeply disrupted by alcohol. Short sleep, fragmented deep, HRV tanked to 71ms (below personal range).
How it felt
Yesterday went out drinking — fairly drunk, smoked a lot. Woke up today not really hungover but absolutely exhausted and grumpy. Nothing lifted my mood. Decided to push myself and run really fast.
Barely ate all day — just 200g of Greek yogurt. Basically nothing in the tank.
Started immediately at max — hit ~4'00/km with cadence around 185 at peak speed. First kilometre in 4:30. HR shot from 109 (idle walking) to 173 in that time. Slowed down after but was completely out of breath. Around the 1.5km mark my side started hurting — stopped there.
This was rage running, and it didn't go well. Completely fucked, but I think I needed it.
Comparison
| Metric | Jul 5 (PB) | Jul 8 | Delta |
|---|---|---|---|
| Distance | 5.30 km 🚀 | 1.56 km | ↓ 3.74 km |
| Duration | 34:29 | 08:24 | ↓ short |
| Avg pace | 6'30" | 5'23" | ⚡ 1'07" faster |
| Best pace | 5'23" | 3'58" | ⚡ 1'25" faster |
| Avg HR | 155 bpm | 159 bpm | ↑ +4 bpm |
| Max HR | 169 bpm | 173 bpm | ↑ +4 bpm |
| Cadence | 167 spm | 167 spm | ≈ same |
| VO₂Max | 40 | 40 | ≈ same |
Verdict: Classic rage-run. Fastest pace ever (3'58"!) but lasted only 1.56 km. HR spiked to 173 in under 4 minutes — the combination of alcohol hangover, depleted glycogen, poor sleep (HRV 71, 6h42), and an all-out start meant the tank was empty before 2km. Side stitch is a telltale sign of breathing panic under max effort. On the bright side: the top-end speed is clearly there when you push. The challenge is channelling that energy into a controlled effort rather than burning out. Recovery time of 5h is optimistic — with alcohol in the system expect longer.