been tracking crashes for months and the 3-4 day lag is reliable. but couldn’t prevent them - everyone says “listen to your body” which doesn’t work when your body is lying. grabbed a cheap HR monitor three weeks ago and logged everything. found a threshold: anything over 110 bpm and i crash day 3-4.
stayed under it thursday through saturday, no crash. repeated it this week, same thing. the weird part is what feels manageable doesn’t match what actually matters. mailbox trip feels fine but my HR hits 115 for two minutes and that’s enough to trigger it.
cognitive stuff is different though. i’ll sit through a pointless admin meeting and my HR spikes differently than physical activity but i still crash just as hard two days later. anyone else have an actual number that predicts PEM for you? does yours change depending on physical vs cognitive exertion.