61 lines
2.0 KiB
Markdown
61 lines
2.0 KiB
Markdown
---
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date: 2026-07-01
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type: run
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tags: [run, morning, day-3, streak]
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---
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# Run — 2026-07-01
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**Day 3. Further, faster than yesterday. Won the wake-up fight.**
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## Data
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| Metric | Value |
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|--------|-------|
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| Distance | 3.04 km |
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| Duration | 19:11 |
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| Avg pace | 6'19" |
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| Fastest pace | 5'13" |
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| Avg HR | 155 bpm |
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| Max HR | 174 bpm |
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| Cadence | 167 spm |
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| Metric | Value |
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|--------|-------|
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| HR recovery (2min) | 23 bpm |
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| VO2Max | 39 ml/kg/min (Fair) |
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| Steps | 3,215 |
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## Sleep — Night before
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**7h 24min** · 23:47→07:12 · REM: 17% · Deep: 38% · HRV: 77 · Resting HR: 58 · Score: 88/100
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> Had Fröccs with friends. HRV dipped below range but sleep quality held up.
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## How it felt
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> Waking up was a real tug of war — wanted to sleep more. But got out, dressed, did ankle circles (noticed these are the most important warm-up), and left.
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>
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> Run felt okay and good. Left ankle was a minor struggle but negligible. Sweated like crazy after. Right inner/upper thigh has some pain when sitting and elevating the leg — doesn't affect walking or running.
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>
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> Did stretching the watch recommended post-run.
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## Comparison — 3-day streak
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| Metric | Jun 29 | Jun 30 | Jul 1 | Trend |
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|--------|--------|--------|-------|-------|
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| Distance | 2.03 km | 2.51 km | **3.04 km** | ↑ +50% in 3 days |
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| Duration | 11:55 | 16:24 | **19:11** | ↑ |
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| Avg pace | 5'52" | 6'32" | **6'19"** | ← faster than D2 |
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| Fastest pace | — | 5'45" | **5'13"** | ↑ faster kick |
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| Avg HR | — | 153 bpm | **155 bpm** | ≈ same effort |
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| Max HR | — | 170 bpm | **174 bpm** | ↑ slight |
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| Cadence | 165 spm | 165 spm | **167 spm** | ↑ steady |
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| VO2Max | — | 39 | **39** | — stable |
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**Verdict:** Clear building pattern across all 3 days — more distance, similar effort, faster top speed. The best pace (5'13") shows there's more in the tank when pushing. Right thigh adductor needs watching. Streak alive. 🏃
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## Connected
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- [[Sleep/2026-07-01]]
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- [[Runs/2026-06-30]] |