5.2 KiB
date, type, tags
| date | type | tags | ||||
|---|---|---|---|---|---|---|
| 2026-07-23 | run |
|
Run — 2026-07-23
6.52 km in 42:47 — Longest run ever! 6'34" pace at 160 bpm. VO₂Max jumped to 43. Traffic stops cost some time — real pace was better.
Data
| Metric | Value |
|---|---|
| Distance | 6.52 km 🚀 NEW PB |
| Duration | 42:47 |
| Avg pace | 6'34" /km |
| Fastest pace | 6'15" /km (fastest km split) |
| Best pace | 4'16" /km (instantaneous) |
| Avg HR | 160 bpm |
| Max HR | 176 bpm |
| Cadence | 165 spm |
| Max Cadence | 185 spm |
| Metric | Value |
|---|---|
| HR recovery (2min) | 22 bpm |
| VO₂Max | 43 ml/kg/min 🆕 NEW PB |
| Training load | 112 (Medium) |
| Recovery time | 21h |
| GCT | 297 ms (Good) |
| Balance | L 49.9% / R 50.1% |
| Vertical oscillation | 9.1 cm |
| Elevation | +27.9m / −27.0m |
| Route | Budapest — District V |
HR zone distribution: Anaerobic ~25 min · Extreme ~8 min · Aerobic ~6 min · Fat-burning <1 min
Sleep — Night before
8h 5min · 00:50→09:15 · REM: 11% · Deep: 25% · HRV: 111ms · Resting HR: 51 · Score: 84/100
Solid recovery despite the fröccs. HRV at 111ms is right at the entry of the sober baseline range (110-135ms) — the lighter drinking (wine spritzers vs hard liquor) clearly made a difference vs the 71-94ms hangover nights. Deep sleep at 25% (2h 1min actual) is good. Light sleep elevated at 64% (above 55% reference) — typical post-alcohol compensation. Woke 3 times (elevated, reference ≤1). Breathing quality held at 98. The snoozing until ~10am suggests some residual grogginess, but overall this was decent prep for what turned out to be your longest run.
How it felt
Yesterday I went out for a few drinks again, but only drank fröccs — not that hard. Today I woke up around 9, but was spamming my snooze button. Got out of bed around 10, made myself breakfast: Greek yogurt 200g, 30g oats and a bit of jam, drank a coffee, made a sports drink with 30g of table sugar, and went for this run.
Felt great — I had to stop or slow down because of traffic in the city, but it was really nice. The weather was also perfect: 24 degrees, a bit windy but not annoying.
Comparison
| Metric | Jul 5 (5K PB) | Jul 15 (5K) | Jul 20 (3K PB) | Jul 23 |
|---|---|---|---|---|
| Distance | 5.30 km | 5.02 km | 3.01 km | 6.52 km 🚀 |
| Duration | 34:29 | 35:55 | 17:55 | 42:47 |
| Avg pace | 6'30" | 7'09" | 5'57" | 6'34" |
| Fastest pace | 5'23" | 6'01" | 3'58" | 4'16" |
| Avg HR | 155 bpm | 155 bpm | 158 bpm | 160 bpm |
| Max HR | 169 bpm | 178 bpm | 170 bpm | 176 bpm |
| Cadence | 167 spm | 156 spm | 171 spm | 165 spm |
| VO₂Max | 40 | 41 | 42 | 43 🆕 |
| Sleep HRV | 135ms | 93ms | 107ms | 111ms |
VO₂Max progression
| Date | VO₂Max |
|---|---|
| Jun 29 | 39 |
| Jul 5 | 40 |
| Jul 10 | 41 |
| Jul 18 | 42 |
| Jul 23 | 43 🆕 |
Verdict: This is a statement run. 6.52 km — blowing past your previous distance record (5.30 km Jul 5) by over 1.2 km. The pace (6'34"/km) is only 4 seconds slower than your Jul 5 5K at 6'30"/km, and that was on 135ms HRV with 8h 11min of pristine sleep. Today you ran on 111ms HRV after fröccs and snoozing — and still held a very respectable pace at only +5 bpm HR over a longer distance. And you said you had to stop for traffic. Real running pace was likely in the 6'20-6'25" range.
The VO₂Max hitting 43 is the headline — that's your 5th consecutive increase (39→40→41→42→43) across 8 runs spanning 3.5 weeks. This isn't noise anymore. Your cardiovascular system is genuinely adapting.
The HR zone distribution is interesting: 25 min anaerobic out of 42 min total. That's a lot of time in Z4 — you were working. But you said it "felt great" and the weather was perfect (24°C, light wind), so it wasn't a sufferfest. The cadence at 165 is slightly below your recent 170-172 range, which makes sense for a longer run — you settled into a sustainable rhythm rather than pushing turnover.
HR recovery at 22 bpm is solid — right in line with your 21-25 bpm range. Recovery time estimate of 21h suggests the watch thinks this was a moderate-hard session, which tracks with the zone data.
The fröccs data point is useful: wine spritzers at moderate volume preserved your HRV at 111ms — firmly in baseline. This is night-and-day vs the 71ms (heavy liquor) or even 94ms (2 drinks of hard liquor) nights. If you're going to drink socially the night before a run, this is the pattern that works. 🍷🏃
Breathing note: You mentioned deep stomach (diaphragmatic) breaths feel tight even at rest — not just while running. That's worth attention. Shallow chest-breathing means less oxygen per breath, which forces the heart to work harder to compensate. It could partly explain the high anaerobic load (25 min Z4) on a run that subjectively felt easy. Smoking is almost certainly a factor — it reduces lung elasticity and tightens the intercostals over time. See Notes/breathing-technique for drills to start retraining this. Worth tracking whether the tightness changes over the next few runs.