2.9 KiB
date, type, tags
| date | type | tags | |||
|---|---|---|---|---|---|
| 2026-07-10 | run |
|
Run — 2026-07-10
2.50 km in 14:52 — Back on track after the rage-run. Solid controlled effort, VO₂Max bumped to 41.
Data
| Metric | Value |
|---|---|
| Distance | 2.50 km |
| Duration | 14:52 |
| Avg pace | 5'57" |
| Fastest pace | 4'46" |
| Best 1km pace | 5'41" |
| Avg HR | 151 bpm |
| Max HR | 164 bpm |
| Cadence | 170 spm |
| Steps | 2,530 |
| Metric | Value |
|---|---|
| HR recovery (2min) | 25 bpm (164→114) |
| VO₂Max | 41 ml/kg/min 🆕 |
| Training load | 26 (Low) |
| Ground contact | 294 ms |
| Balance | L 50% / R 50% |
| Vertical oscillation | 8.9 cm |
| Elevation gain | 4.1 m |
HR zone distribution: Anaerobic 6 min · Aerobic 6 min · Fat-burning 1 min
Sleep — Night before
7h 42min · 01:01→08:50 · REM: 14% · Deep: 31% · HRV: 94ms · Resting HR: 55 · Score: 87/100
Solid recovery night. HRV bounced back to 94ms (from 71ms two nights prior). Deep sleep 31% is great.
How it felt
Had 2 drinks yesterday (didn't get drunk this time), but waking up was still a struggle — really really sleepy. Had vivid dreams:
Void dream: Standing on a floating mattress in a pool, drunk, barely balancing — knowing beneath me is not water but the void itself. If I fall I die.
Running race dream: In a running race with water-filled holes we had to jump over. A girl almost drowned in one — I pulled her out. After the first lap I sat down next to friends, then realised I was sitting in spider webs with spiders glowing bright blue. Freaked out and woke up.
Despite the dreams, sleep felt great overall. The run was okay — feet and legs a bit sore, but nothing really bad.
Comparison
| Metric | Jul 5 (PB) | Jul 8 (Rage) | Jul 10 | Trend |
|---|---|---|---|---|
| Distance | 5.30 km 🚀 | 1.56 km | 2.50 km | ↑ from rage-run |
| Duration | 34:29 | 08:24 | 14:52 | ↑ longer than Jul 8 |
| Avg pace | 6'30" | 5'23" | 5'57" | ↔ moderate |
| Best pace | 5'23" | 3'58" | 4'46" | ↔ mid-range |
| Avg HR | 155 bpm | 159 bpm | 151 bpm | ↓ calmer effort |
| Max HR | 169 bpm | 173 bpm | 164 bpm | ↓ better control |
| Cadence | 167 spm | 167 spm | 170 spm | ↑ slight gain |
| VO₂Max | 40 | 40 | 41 🆕 | ↑ bumped up! |
Verdict: Exactly the run you needed after Wednesday's meltdown. Good distance (2.5km is higher than your June average), pace was controlled (5'57"), HR stayed well-managed (151 avg / 164 max — both lower than the rage-run despite running 60% further). HR recovery at 25 bpm (164→114) is solid. But the highlight is VO₂Max ticking up to 41 — first increase since Jun 30→Jul 3. Your body is clearly recovering and building. This is the kind of run that builds fitness, not breaks it. 🏃