Run — 2026-08-29

6.56 km in 46:50 — 7'08" pace at 157 bpm. First run back after 14 days off (heat week → vacation → sick all week). New distance PB by 40 m (previous 6.52 km, Jul 23), but the real story is the HR: 29 minutes in the anaerobic zone at a recovery pace — the post-illness signature. Walk breaks, nose-blowing, coughing along the way. Still enjoyed it — the loop is back on.

Data

Metric	Value
Distance	6.56 km (PB by 40 m)
Duration	46:50
Avg pace	7'08" /km
Fastest pace	4'10" /km
Avg HR	157 bpm
Max HR	174 bpm
Cadence	152 spm (max 193)

Metric	Value
HR recovery (2min)	18 bpm (dropped 18, 170→134)
VO₂Max	46 ml/kg/min (unchanged, "average")
Steps	7,153
Stride	92 cm
Training load	116 (Medium)
Recovery time	20 h

Splits: KM 1 — 5'24" · KM 2 — 6'30" · KM 3 — 6'51" · KM 4 — 7'57" · KM 5 — 8'38" · 5 km @ 35:20 · KM 6 — 7'36" · last 0.56 km — 3'54" (≈6'58" pace, strong finish)

Form: GCT 310 ms · Balance L 50.0% / R 50.0% · Vertical oscillation 10.3 cm · Avg speed 8.40 km/h

HR zones: Extreme 0 min · Anaerobic 29 min · Aerobic 10 min · Fat-burning 6 min · Warm-up <1 min — nearly two-thirds of the run above the aerobic ceiling at a 7'08" pace. The heart ran hot all afternoon.

Sleep — Night before

7h 49min · 02:14→10:06 · REM: 7% · Deep: 29% · HRV: 106 · Resting HR: 52 · Score: 85/100

Sick-week sleep: late bedtime (02:14) but a long, late rise (10:06). HRV 106 is just under his sober baseline (110–135) — consistent with the body still clearing the cold. REM 7% flagged low by the watch. See Sleep/2026-08-29.

How it felt

"Nagyon sok kihagyás után" — after a lot of missed runs. Hot for a week, then vacation last week, then sick all week. "Még most sem voltam az igazi" — still not the real me: blowing his nose and coughing on the walk breaks, strenuous in many places. "Picit sokkban vagyok de jól esett, élveztem" — a bit in shock afterwards, but it felt good, he enjoyed it.

Comparison

Metric	Jul 23 (6.5K PB)	Aug 15 (last run)	Aug 29 (today)
Distance	6.52 km	2.44 km	6.56 km 🚀
Duration	42:47	15:13	46:50
Avg pace	6'34"	6'14"	7'08"
Avg HR	160 bpm	154 bpm	157 bpm
Max HR	176 bpm	173 bpm	174 bpm
Cadence	165 spm	162 spm	152 spm
VO₂Max	43	46	46
Sleep HRV	111ms	—	106ms
Time of day	—	evening	afternoon (13:38)

VO₂Max progression

Date	VO₂Max
Jun 29	39
Jul 5	40
Jul 10	41
Jul 18	42
Jul 23	43
Jul 27	43 ✅
Jul 29	43 ✅
Aug 11	45 ↑
Aug 15	46 ↑
Aug 29	46 —

Verdict: The comeback run after the longest gap in the log (14 days: heat → vacation → sick week). The distance is a PB only by technicality — 6.56 km vs 6.52 km on Jul 23 — and that's not the headline. The headline is that he went out at all, mid-illness, and enjoyed it ("jól esett, élveztem") — the run loop is back on after two weeks of nothing, and that matters more than any metric today.

The physiology says what you'd expect: 7'08" pace at 157 bpm avg with 29 of 46 minutes in the anaerobic zone is not a fitness loss — it's the post-illness + deconditioning + early-afternoon-heat signature. The engine is rusty and still fighting residual inflammation; the same pace will cost ~20 bpm less in a week. The 5'24" first km was the classic after-a-break mistake (excitement > pacing) and it seeded the fade: km 2–5 drifted from 6'30" to 8'38" as the walk breaks and nose-blowing set in. The strong finish (≈6'58" for the last 0.56 km) shows the gear was still there — the tank just needed the cold to clear.

Positive reads: HR recovery still functions (18 bpm), VO₂Max held at 46 through two weeks off, balance 50/50, and the "shock" he felt afterwards is the normal first-hard-effort response, not damage. This week: easy runs only, deliberate slow first km (target ~7'00"–7'30"), and let the HR settle back into the 130s before even thinking about pace. The watch says 20 h recovery — tomorrow is a rest day or a very short shakeout. First week back = 50%, and today already overshot that in distance; the discipline now is in what he does after today, not in pushing further.

Clean restart. 🏃

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