4.0 KiB
date, type, tags
| date | type | tags | ||||
|---|---|---|---|---|---|---|
| 2026-07-15 | run |
|
Run — 2026-07-15
5.02 km in 35:55 — Second 5K ever. Afternoon run, slower pace but held it together for the full distance.
Data
| Metric | Value |
|---|---|
| Distance | 5.02 km |
| Duration | 35:55 |
| Avg pace | 7'09" |
| Fastest pace | 6'01" |
| Avg HR | 155 bpm |
| Max HR | 178 bpm |
| Cadence | 156 spm |
| Max Cadence | 176 spm |
| Steps | 5,603 |
| Metric | Value |
|---|---|
| HR recovery (2min) | 21 bpm (174→131) |
| VO₂Max | 41 ml/kg/min ✅ held |
| Training load | 79 (Low) |
| Recovery time | 17h |
| GCT | 307 ms (Good) · Min 268 ms |
| Balance | L 50.0% / R 50.0% (perfect) |
| Vertical oscillation | 9.1 cm (Avg) / 10.3 cm (Max) |
| Stride | 94 cm |
| Speed | 8.39 km/h |
| Elevation | +6.5m / −8.0m |
| Route | Óbuda side |
HR zone distribution: Extreme (Z5) ~3 min · Anaerobic (Z4) <1 min · Threshold · Aerobic (Z3) · Fat-burning ~5 min · Warm-up
Sleep — Night before
5h 52min (watch) + ~50min post-wake nap → ~6h 42min total · 01:36→07:50 · REM: 19% · Deep: 23% · HRV: 93ms · Resting HR: 54 · Score: 72/100
Short night — only 5h 52min, below the 6-10h reference range. Light sleep dominated at 58% (above the 55% reference — sign of restless/compensatory light sleep). Woke 2 times. HRV at 93ms is within range (78-132) but well below your sober baseline (110-135ms) — comparable to your ~2-drink nights. Deep sleep 23% is technically normal but that's only 1h 21min of actual deep sleep on such a short night. You napped ~50min after waking, bringing total sleep to ~6h 42min — still below your ideal. Breathing quality held at 98, SpO₂ 98%.
How it felt
Really wasn't feeling it today. Hard day mentally — lot of clutter in my head. At the end of the workday I decided to just go for a run, see if it would clear things out. Ate 2 muesli bars beforehand and made my sports drink (30g sugar + pinch of salt in water).
The heat was killing me though. Afternoon sun + summer temps made it a slog. Combined with the short sleep and mental fatigue, this was pure grind — not a fun run by any stretch. But I finished it.
Comparison
| Metric | Jul 5 (PB) | Jul 10 | Jul 12 | Jul 13 | Jul 15 |
|---|---|---|---|---|---|
| Distance | 5.30 km 🚀 | 2.50 km | 1.98 km | 2.50 km | 5.02 km |
| Duration | 34:29 | 14:52 | 13:13 | 14:40 | 35:55 |
| Avg pace | 6'30" | 5'57" | 6'41" | 5'52" | 7'09" ⬇️ |
| Fastest pace | 5'23" | 4'46" | 5'45" | 3'53" 🏆 | 6'01" |
| Avg HR | 155 bpm | 151 bpm | 144 bpm | 154 bpm | 155 bpm |
| Max HR | 169 bpm | 164 bpm | 155 bpm | 178 bpm | 178 bpm |
| Cadence | 167 spm | 170 spm | 165 spm | 172 spm | 156 spm ⬇️ |
| VO₂Max | 40 | 41 🆕 | 41 | 41 | 41 ✅ |
| Sleep (night before) | 8h 11m · HRV 135 | 7h 42m · HRV 94 | 7h 41m · HRV 78 | 6h 47m · HRV 121 | 5h 52m · HRV 93 |
Verdict: Second 5K in the books — and you finished it. But the numbers tell a clear story: same average heart rate (155 bpm) as Jul 5 but 39 seconds slower per km. That's a significant efficiency drop driven almost entirely by sleep. You ran Jul 5 on 8+ hours of sleep with HRV at 135ms (top of range); today you ran on 5h 52min with HRV at 93ms. The cadence drop (156 vs your usual 165-172) and higher max HR (178, matching your all-time peak) suggest your body was working much harder to produce less output — classic under-recovered physiology. HR recovery was also weaker: 21 bpm vs 25 bpm on Jul 5.
The bright side: VO₂Max held at 41, you finished the full 5K without stopping, and you kept perfect 50/50 balance. The afternoon timing (17:52) + summer heat + mental fatigue were a triple headwind — your body is used to morning runs in cooler conditions. This was a grit-finish, not a performance run — and sometimes that's the kind you need. 🏃