Run — 2026-09-10

4.05 km in 26:52 — 6'38" pace at 154 bpm. Bonus Thursday: off-plan, 24 h after the week-2 opener, fasted (no breakfast, no caffeine). Both achilles tight-sore for the first few kilometres, a deliberate walk break after 2 km (km 3 = 7'27"), light numbness in both feet over the last 500 m. His own verdict: "Felt better actually." The cost of the extra day shows up in HR — 154 bpm at an easy pace, 14 anaerobic minutes — not in a crash: he walked when he needed to, resumed, and ran his second-fastest kilometre straight after the walk.

Data

Metric	Value
Distance	4.05 km
Duration	26:52
Avg pace	6'38" /km
Fastest pace	6'18" /km (km 1) · 4'54" burst (Performance widget)
Avg HR	154 bpm
Max HR	169 bpm
Cadence	162 spm (max 177)

Metric	Value
HR recovery (2min)	24 bpm (dropped 24, 165→116)
VO₂Max	46 ml/kg/min (maintained, "average")
Steps	4,379

HR zones: Anaerobic 14 min · Aerobic 9 min · Fat-burning 2 min · Warm-up <1 min — 14 of 27 minutes above the ~152 aerobic ceiling at a 6'38" average. Splits: 6'18" → 6'29" → 7'27" (the walk) → 6'20" + 0.05 km (0'18") ≈ 26'52" total. Training load 53 (low), watch says 16 h recovery — down from 21 h after Sunday's long run.

Sleep — Night before

8h 26min · 00:10→08:56 · REM: 9% · Deep: 39% · HRV: 123 · Resting HR: 49 · Score: 91/100

Score 91 — new best in the log (beats the 90 of Jul 20), better than 99% of users. Deep 39% (3h15, continuity 95) is the repair-heavy shape; REM 9% is the second night running under 10%, still catching up from the Sep 7 crash night. HRV 123 high-normal — a clean base, just a late (00:10) bedtime. See Sleep/2026-09-10.

How it felt

"Both achilles tight-sore for the first few kilometers. After 2 km i walked a bit. No breakfast or caffeine, light numbing around the last 500m. Felt better actually."

(Achilles: bilateral, tight-sore, first few km — third consecutive run with achilles-adjacent tightness and the first bilateral report (Sep 6 left achilles, Sep 9 calf-achilles, Sep 10 both). It loosened enough to run km 4 at 6'20", so it's still the warm-up pattern — not point-pain. Feet: light numbness over the final 500 m = the logged pattern (3–4 km trigger, sole/transverse-arch, resolves on stopping), and 4.05 km is the Jogflow 190.1's stated ceiling. Fasted: no caffeine means 154 bpm isn't a stimulant artefact; at 4 km the fuel question is minor — it reads as back-to-back legs, not an empty tank.)

Comparison

Metric	Sep 2 (controlled)	Sep 4 (hot overshoot)	Sep 6 (long, taxed)	Sep 9 (ego leak)	Sep 10 (today)
Distance	3.01 km	5.04 km	6.07 km	3.24 km	4.05 km
Duration	19:32	36:31	41:59	19:21	26:52
Avg pace	6'29"	7'15"	6'55"	5'58"	6'38"
Avg HR	148 bpm	159 bpm	157 bpm	157 bpm	154 bpm
Max HR	163 bpm	176 bpm	179 bpm	180 bpm	169 bpm
Cadence	166 spm	156 spm	161 spm	168 spm	162 spm
VO₂Max	46	46	46	46	46
Sleep HRV	145ms	111ms	74ms	127ms	123ms

At the same effort band (154–157 bpm) today ran 40 s/km slower than yesterday and 9 s/km slower than the rested Sep 2 benchmark — the price of a second consecutive day, which is the first back-to-back pair in the log (Sep 2, 4, 6, 9, 10 — always ≥48 h apart until now).

Physical notes

Achilles — watch item, escalating. Third run in a row with tightness in the calf/achilles complex, and the first time it's both sides. Consistent pattern: sore for the first 2–3 km, then it goes quiet (km 4 was 6'20", fastest km of the run after the walk). That's the warm-up signature — manageable, not alarming. The escalation trigger is what it's stacking on: Sunday's 6.07 km load + Wednesday's surge + today's bonus day, with the 7 km long run arriving in 72 h. Mobility floor tonight and tomorrow: ankle circles, gentle calf work, and if it's sore at tomorrow's warm-up, the run goes to a walk.
Foot numbness → the shoe task. 4.05 km is exactly where the Jogflow 190.1 runs out, and the numbness arrived in the last 500 m. The skill's standing hypothesis is lace compression over the midfoot; before spending on the stability pair, relace for Sunday — skip the midfoot eyelet (wide-lace over the transverse arch) or loosen that crossing one notch. If the 7 km is numbness-free, the compression cause is confirmed and the current shoe bought a reprieve (Jogflow still can't carry 8 km+ from Sep 14). If it still goes numb, the shoe purchase moves up the list.

Verdict

The run nobody required, done the way the plan asks. This was a bonus day — week 2's floor is Wed / Fri / Sun, and two of those are already banked (Sep 9 + this + Sunday's long run = 3) — so the only thing today had to prove was that the middle path exists. It does: he walked at 2 km instead of pushing through, and instead of the walk ending the run it reset it (6'20" was the second-fastest km of the day). Three runs ago (Sep 9) the same instinct produced a 400 m ego surge; today the same instinct produced a walk break and a resume. That is the exact behaviour the plan pays for — walking is allowed, time on feet beats pace — used as a tool instead of treated as failure.

The numbers say what it cost, honestly, without it being a problem: 24 h legs + fasted = +9 s/km at +6 bpm versus the rested benchmark, 14 anaerobic minutes at an easy pace, VO₂Max flat at 46 and HR recovery at 24 bpm (his usual 18–24 band, so the recovery engine is untouched). And the sleep behind it was the best-scoring night in the log (91) — the base was not the constraint today, the schedule was. "Felt better actually" is the sentence worth keeping: after weeks of runs that felt worse than they looked, this one felt better than it looked.

Two context notes. (1) Still inside the quit-craving window (Sep 9–13) and he ran through it again — the tool keeps getting used. (2) The one thing genuinely worth deciding is Friday: the floor is already met, Sunday is 7 km, and the achilles is the first thing in this log that is trending the wrong way. A skipped or 2–3 km shuffle on Friday costs nothing; a fourth consecutive run costs the long run, which is the actual goal.

Connected

Sleep/2026-09-10
Runs/2026-09-09 (yesterday's week-2 opener — the 24 h this run paid for)
Runs/2026-09-02 (the rested controlled benchmark)
Half-marathon-plan

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