3.0 KiB
date, type, tags
| date | type | tags | ||||
|---|---|---|---|---|---|---|
| 2026-07-18 | run |
|
Run — 2026-07-18
2.01 km in 12:20 — Short and clean. VO₂Max bumped to 42. No water = dry cough at the end.
Data
| Metric | Value |
|---|---|
| Distance | 2.01 km |
| Duration | 12:20 |
| Avg pace | 6'08" |
| Fastest pace | 5'03" |
| Avg HR | 147 bpm |
| Max HR | 158 bpm |
| Cadence | 172 spm |
| Steps | 2,124 |
| Metric | Value |
|---|---|
| HR recovery (2min) | 18 bpm |
| VO₂Max | 42 ml/kg/min 🆕 NEW PB |
| Training load | 17 (Low) |
| Recovery time | 6h |
| GCT | 284 ms (Good) · Min 256 ms |
| Balance | L 49.9% / R 50.1% |
| Vertical oscillation | 8.8 cm |
| Stride | 95 cm |
| Speed | 9.78 km/h |
| Route | Szabadság tér / Lipótváros (District V) |
HR zone distribution: Aerobic ~7 min · Fat-burning <1 min · Anaerobic <1 min · Extreme 0 min · Warm-up <1 min
Sleep — Night before
8h 33min · 00:32→09:16 · REM: 13% · Deep: 31% · HRV: 116ms · Resting HR: 52 · Score: 87/100
Much better. A full 8.5 hours with HRV back at 116ms — solidly in the sober baseline range (110-135). Deep sleep 31% (2h 40min actual) is excellent. Light sleep still a touch high at 56% but that's minor. This is what recovery looks like. Night-and-day vs the Jul 15 5K prep (5h52m, HRV 93).
How it felt
Nothing fancy, nothing new. Didn't take water with me today. At the end I felt something fucking up my throat — dry coughing, was bad. After a while it eased, and went away completely after drinking some water.
Comparison
| Metric | Jul 12 | Jul 13 | Jul 15 | Jul 18 |
|---|---|---|---|---|
| Distance | 1.98 km | 2.50 km | 5.02 km | 2.01 km |
| Duration | 13:13 | 14:40 | 35:55 | 12:20 |
| Avg pace | 6'41" | 5'52" | 7'09" | 6'08" |
| Fastest pace | 5'45" | 3'53" 🏆 | 6'01" | 5'03" ⚡ |
| Avg HR | 144 bpm | 154 bpm | 155 bpm | 147 bpm |
| Max HR | 155 bpm | 178 bpm | 178 bpm | 158 bpm |
| Cadence | 165 spm | 172 spm | 156 spm | 172 spm |
| VO₂Max | 41 | 41 | 41 | 42 🆕 |
Verdict: This is what a properly-recovered short run looks like. 6'08" at 147 bpm avg with cadence back to 172 — clean, efficient, no drama. Compare to Jul 12 (beach hangover run): same distance, but 33s/km faster today at only +3 bpm HR. The VO₂Max bump to 42 is the real news — that's your third increase in 8 runs (39→40→41→42) and confirms the trend is real, not noise.
The dry cough is classic exercise-induced throat irritation — breathing hard through the mouth dries out the mucous membranes, especially without water. On short runs (<15 min) it's usually fine to skip water, but if you're pushing pace or it's warm, even a small sip before heading out can prevent it. The fact it resolved immediately after drinking confirms it was just dryness, not anything respiratory.