3.0 KiB
date, type, tags
| date | type | tags | ||||
|---|---|---|---|---|---|---|
| 2026-07-13 | run |
|
Run — 2026-07-13
2.50 km in 14:40 — Solid run with a killer burst. Fastest pace ever at 3'53" 🔥
Data
| Metric | Value |
|---|---|
| Distance | 2.50 km |
| Duration | 14:40 |
| Avg pace | 5'52" |
| Fastest pace | 3'53" 🔥 NEW PB |
| Avg HR | 154 bpm |
| Max HR | 178 bpm |
| Cadence | 172 spm |
| Max Cadence | 196 spm |
| Steps | 2,528 |
| Metric | Value |
|---|---|
| HR recovery (2min) | 23 bpm (122→99) |
| VO₂Max | 41 ml/kg/min ✅ held |
| Training load | 31 (Low) |
| Recovery time | 10h |
| Ground contact | 287 ms (Good) |
| Balance | L 50% / R 50% (perfect symmetry) |
| Vertical oscillation | 8 cm (Avg) |
| Elevation | +3.1m / −4.7m |
| Speed | 10.23 km/h |
HR zone distribution: Very High (Z5) 3 min · Anaerobic (Z4) 2 min · Aerobic (Z3) ~9 min · Fat-burn + Warm-up <1 min
Sleep — Night before
6h 47min (watch) / ~7h 47min (actual) · 01:13→08:00 (→~09:00 snooze) · REM: 16% · Deep: 25% · HRV: 121ms · Resting HR: 51 · Score: 86/100
Came to bed with racing thoughts, got up at 01:13 to journal + make a task list. Despite the late bedtime, sleep quality was excellent — HRV at 121ms is nearly top of range. Snoozed from 8→9 with dreaming (not deepest sleep but real rest).
How it felt
Good energy today. After the first kilometer I went full throttle for a short burst — about 1:30–2 minutes. Pace hit 3'53" with cadence around 190, peaking at 195 for a few steps. HR climbed from ~155 to 178 during the push.
After the burst I slowed down, HR settled to ~165 avg. Got a mild side stitch on breathing — slowed even more and pushed through it. Post-run did the 2min HR recovery test, then a short walk around the block to cool down properly.
Overall a solid run. I did a hard burst and did NOT die after it. 💪
Comparison
| Metric | Jul 10 (Recovery) | Jul 12 (Beach hang) | Jul 13 (Burst) |
|---|---|---|---|
| Distance | 2.50 km | 1.98 km | 2.50 km |
| Duration | 14:52 | 13:13 | 14:40 |
| Avg pace | 5'57" | 6'41" | 5'52" ⚡ |
| Fastest pace | 4'46" | 5'45" | 3'53" 🏆 NEW PB |
| Avg HR | 151 bpm | 144 bpm | 154 bpm |
| Max HR | 164 bpm | 155 bpm | 178 bpm ⬆️ |
| Cadence | 170 spm | 165 spm | 172 spm |
| VO₂Max | 41 🆕 | 41 | 41 ✅ held |
Verdict: This is your best structured run in weeks. The same distance as Jul 10 (2.50 km) but with a faster avg pace (5'52" vs 5'57"), a new fastest pace record (3'53"), and clear evidence you can recover from a high-intensity burst without falling apart. The fact that you hit Z5 for 3 minutes with HR peaking at 178 and still finished strong is real fitness progress. The side stitch was handled perfectly — slowed, breathed through it, finished. No foot numbness mentioned either. Good session. 🏃🔥