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| Gatorade Gatorlyte Electrolyte Beverage - Lime Cucumber (20 ounce) & peanut butter cookie |
Time: 7:52-12:58 p.m. (5 hours, 6 minutes)
Resting heart rate: 90 bpm (~15 minutes after exercise)
Weight (after run; clothed): 84.19 kg (185.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,023 cal/day
Distance (running): 32.83 km (20.40 mi)
Cumulative distance (2024; ignores XT days): 506.20 km (314.54 mi)
Calories burned: 2,509 kcal
Average heart rate: 112 bpm
Max heart rate: 141 bpm
Weather: sunny ☀️ 14° C (57.2° F), Humidity 44% Wind: 15 km/h
Terrain: 367 ft elevation gain
Avg Pace: 15'16" /mile
Best pace: 13'31" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: 500+ kilometers & 300+ miles ✅ Ran two 10-mile loops to complete the first 20+ mile run in a long time. Arose around 7:00 a.m., out the door before 8:00 a.m. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Had an issue with my Garmin Forerunner 965 smartwatch (probably user error, but ?): I noticed after starting the structured interval training repeats, it immediately displayed the yellow pause symbol. I resumed, but the watch did not stop at the 3-minute mark. So after 0.25 miles, I saved the run. I forget the details, but the watch then ... reset (blue triangle, then eventually the splash screen). After I once again started the interval repeats and all was well 🤷🏼 Realized I forgot my Bluetooth ear buds, so no audiobook listening for me. Ran really slow today, mostly to be proactively gentle on my knee. Coyote Lagoon at Don Edwards was wonderful: baby ducks & geese, lots of waterfowl. Noticed what might be swallows making mud nests under a nearby abandoned bridge (we later saw a feral black cat crossing it). A cluster of memorial candles were still alight at one point of the sidewalk. On the second passing, noticed a "ghost bike (also referred to as a ghostcycle or WhiteCycle) is a bicycle roadside memorial, placed where a cyclist has been killed or severely injured." Observed a CyberTruck near the Fremont Tesla Factory. Stopped at the usual spots and got electrolyte drinks. Avoided some construction as they enhance pedestrian crossings. Keep forgetting to check out the nearby BART station. Ate a peanut butter cookie at a convenience store this time instead of bringing it home. On the 2nd passing, I got a chocolate-chip cookie and did bring it home. Enjoyed the shady susurration of trees along a stretch going home. At the 10-mile mark I got home and re-applied sunblock & changed into a short-sleeve technical shirt and changed socks. This was the first long run with my new blue Under Armour SpeedPocket 5" shorts. Wore over my compression leggings. The SpeedPocket keeps the phone snug ✅ The one negative: I keep my mask, ID, & credit card with it, so it all gets a bit jumbled. Makes it a bit weird to pull out the camera when I might want to snap a quick photo (e.g., of baby ducks). Dawn has leggings with a phone pocket 🤔 Might be something to look into. The 2nd loop with Dawn was much more interesting as we talked and motivated each other. As we approached noon, noticed more traffic & people, and the temperature edged a bit higher. Made sure to run at least 0.1 miles farther than 20 miles so my Garmin would not mark it as 16.99 miles--as it did 2 weeks ago 😝 Overall, this was a successful run: 3 miles extended from previous long run; started early; succeeded in running slow to avoid injury. Soaking in a salt bath tonight & ate food to celebrate the Americanized Cinco de Mayo.
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee was mostly OK but not confident in it
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Gatorade Gatorlyte Electrolyte Beverage Glacier Freeze & Lime Cucumber & Lemon Lime & Fruit Punch - all 20 Oz, peanut butter cookie, Peanut Butter M&M'S Mega - 8.6oz, K On The Go - Brown Sugar Latte (HOT (mr.), with decaf coffee (2s), decaf coffee, honey boba) & Pita Chicken Melt Sandwich (x0.5), De Los Altos Grill - Veggie Burrito & Asada Fries (0.25), pear brandy cordial (x2)
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