Running Journal - 2024-05-17

Time: 9:55-10:51 a.m. (56 minutes) 
Resting heart rate: 110 (15 minutes after exercise)
Weight (after run; clothed): 82.46 kg (181.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.0 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 1,997 cal/day
Distance (running): 8.13 km (5.05 miles)
Cumulative distance (2024; ignores XT days): 555.38 km (345.10 mi)
Calories burned: 650
Average heart rate: 132 bpm
Max heart rate: 158 bpm
Weather: sunny ☀️ 17° C (62.6° F), Humidity 65% Wind: 9 km/h
Terrain: 95 ft elevation gain
Avg Pace: 11'06" /mile
Best pace: 10'34" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Pretty good mid-morning maintenance run. After feeling out how my recovery was, I tried running at 10:15/mile pace with 1 minute walk breaks. Felt good enough that had to keep reminding myself to slow down. This run covered ground I was familiar with, but it was the first time I ran the segments in one contiguous maintenance run. It worked out pretty good and will probably use it again in the future. Weather was pretty good. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ My right knee felt...OK (?) It was not a problem. Tried to focus on engaging my upper leg muscles to flex the right knee more while running.
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee a bit achy but better than before
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (16 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x2), banana