Running Journal - 2024-01-28

Resting heart rate: 82 bpm, about 5 minutes after exercise
Weight (after run; clothed): 84.4 kg (186.0 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,026 cal/day
Distance (running): 11.27 km (7.00 mi)
Cumulative distance (2024; ignores XT days): 45.32 km (28.16 mi)
Calories burned: 963 kcal
Average heart rate: 128 bpm
Max heart rate: 162 bpm
Weather: Partly sunny, 18°C (65 °F), Humidity: 61% Wind: 3 km/h
Time: 11:45-1:20 p.m. (1h 37m)
Terrain: Flat; +/- ~60 ft elevation
Avg Pace: 13'49" /mile
Best pace: 12'59"/mile (#5)
Stinkiness air level (0=No smell; 10=☣️): 3/10, slightly stinky
Comments: Remembered sunblock. Weather was pleasant. Tried "puppet on a string" thoughts to stay straighter and have quicker turnover in the later miles. Seemed to help. Ran 2 minutes then walked 1 minute. Dawn and I ran together the first 4.5 miles, then I ran the last 2.5 miles solo. Do not remember much from this run, so I guess that means it went well. After a shower & ibuprofen, went to K On the Go Café Patisserie & Tea House for drinks, cheesecake, and an everything bagel with lox & capers.
Goal Time: N/A (maintenance exercise)
Any irregular feelings, aches, pains, heart rate, and so forth?: Muscles behind knees slightly sore.
Foods eaten today: Kashi GO Cinnamon Crisp Breakfast Cereal, half of a banana, half of a can of Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, K On the Go: 1) Chocolate Raspberry Cheesecake; 2) Iced Flan Coffee (+Coffee Jelly & House Flan); and 3) Everything Bagel W/ Smoked Salmon, Cream Cheese