59 lines
1.5 KiB
Markdown
59 lines
1.5 KiB
Markdown
---
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date: 2026-06-30
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type: run
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tags: [run, morning, day-2]
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---
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# Run — 2026-06-30
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**Day 2. Slower, further. Good pace control.**
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## Data
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| Metric | Value |
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|--------|-------|
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| Distance | 2.51 km |
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| Duration | 16:24 |
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| Avg pace | 6'32" |
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| Fastest pace | 5'45" |
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| Avg HR | 153 bpm |
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| Max HR | 170 bpm |
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| Cadence | 165 spm |
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| HR Zone | Time |
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|---------|------|
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| Anaerobic | 7 min |
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| Aerobic | 6 min |
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| Fat-burning | 1 min |
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| Warm-up | <1 min |
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| Metric | Value |
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|--------|-------|
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| HR recovery (2min) | 23 bpm (165→118) |
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| VO2Max | 39 ml/kg/min (Fair) |
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| Steps | 2,711 |
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| KM | Pace |
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|----|------|
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| 1 | 6'28" |
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| 2 | 6'41" |
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| Last 0.5km | ~6'22" |
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## Sleep — Night before
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**7h 48min** · 23:22→07:12 · REM: 14% · Deep: 23% · HRV: 112 · Resting HR: 54 · Woke: 1x · Score: 85/100 🔥
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> Went to bed almost an hour earlier. Huge improvement — REM tripled from 21 min to 65 min.
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## How it felt
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> Waking up was harder than yesterday. Intentionally went slower and further — wanted ~3km but didn't plan the distance, ended at 2.5km.
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>
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> Legs okay. Slight ankle pain (flat feet + overweight: 172cm, 83.5-84.5kg). Yesterday had zero problems. Shoes (Kiprun Jogflow 190.1) are great for short distances but start causing issues around 4km (numbness, foot pain).
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**Verdict:** Consistent back-to-back. Sleep recovery made the run sustainable. Cadence (165) slightly below ideal 170-180 — worth monitoring. Shoe issues noted for longer runs.
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## Connected
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- [[Sleep/2026-06-30]]
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- [[sportnote-blueprint]] |