Hermes Agent
3.6 KiB
date, type, tags
| date | type | tags | |||
|---|---|---|---|---|---|
| 2026-08-15 | run |
|
Run — 2026-08-15
2.44 km in 15:13 — 6'14" pace at 154 bpm. Evening run (20:01) after a night so bad the watch came off — no sleep data at all. Despite that, a clean negative split (6'30" → 5'57") and VO2Max ticked up to 46.
Data
| Metric | Value |
|---|---|
| Distance | 2.44 km |
| Duration | 15:13 |
| Avg pace | 6'14" /km |
| Fastest pace | 5'57" /km (KM 2) |
| Avg HR | 154 bpm |
| Max HR | 173 bpm |
| Cadence | 162 spm |
| Metric | Value |
|---|---|
| HR recovery (2min) | 23 bpm (dropped 23, 162→116) |
| VO₂Max | 46 ml/kg/min (↑ from 45, "average") |
| Steps | 2,477 |
| Stride | 99 cm |
| Training load | 32 (Low) |
| Recovery time | 11h |
Splits: KM 1 — 6'30" · KM 2 — 5'57" · last 0.44 km — 2'46" (≈6'18" pace, negative split throughout)
Form: GCT 301 ms · Balance L 50.0% / R 50.0% · Vertical oscillation 9.6 cm · Avg speed 9.62 km/h
HR zones: Extreme 0 min · Anaerobic 7 min · Aerobic 5 min · Fat-burning 1 min · Warm-up <1 min — nearly half the run in the anaerobic zone at 6'14" pace; the HR ran hot.
Sleep — Night before
No data — watch removed overnight. Self-report: "sleep was so shitty i took my watch off." No HRV, duration, or architecture available. The elevated HR profile on the run (154 avg, 7 min anaerobic at an easy-ish pace) is consistent with a rough night — sleep debt typically pushes resting and exercise HR up.
How it felt
(User's own narrative will go here — no comments recorded yet for this run.)
Comparison
| Metric | Jul 29 (2K) | Aug 11 (2.4K) | Aug 15 (2.4K) |
|---|---|---|---|
| Distance | 2.01 km | 2.43 km | 2.44 km |
| Duration | 10:46 | 16:23 | 15:13 |
| Avg pace | 5'21" | 6'45" | 6'14" |
| Avg HR | 158 bpm | 142 bpm | 154 bpm |
| Max HR | 171 bpm | 158 bpm | 173 bpm |
| Cadence | 169 spm | 164 spm | 162 spm |
| VO₂Max | 43 | 45 | 46 |
| Time of day | afternoon | morning | evening |
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 ↑ |
Verdict: A solid run on an empty recovery tank. The pace was comfortably faster than the Aug 11 re-entry (6'14" vs 6'45") with a genuinely controlled negative split — 6'30" → 5'57" means the second kilometer was the fastest, which is good execution, not a crash. The cost shows in the HR column: 154 avg / 173 max with 7 of 15 minutes in the anaerobic zone — the same "high perceived effort at moderate pace" signature as the morning after a bad night, except here it's measured, not just felt. Sleep debt inflates HR; the body asked for more oxygen per kilometer than a rested 6'14" would need. HR recovery (23 bpm) still landed in his normal range, so the recovery engine itself is fine.
The watch-off is worth a thought: when sleep is bad enough that the watch comes off, the data disappears — and the run's story then has to be read from HR alone (which is exactly what happened today: the HR profile told us the night was rough before he said a word). Keep the lean logging habit for the nights you do wear it.
VO2Max 46 continues the post-break upward recalibration (45 → 46) — consistent with the trend line since June, though single-run jumps of 1-2 points are still partly watch math. Direction is good regardless. Second run back, negative split, no pain reported — the loop is turning again. 🏃