Running Journal - 2024-07-30

Time: 1:59-2:30 p.m. (31 minutes) 
Resting heart rate: 103 (several hours after exercise)
Weight (running clothes): 84.01 kg (185.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,021 cal/day
Distance (running): 4.02 km (2.50 mi)
Cumulative distance (2024; ignores XT days): 1,003.84 km (623.76 mi)
Calories burned: 333 kcal
Average heart rate: 131 bpm
Max heart rate: 154 bpm
Weather at start: sunny ☀️ 25° C (77.0° F), Humidity 58% Wind: 23 km/h
Terrain: 128 ft elevation gain
Avg Pace: 12'14" /mile
Best pace: 12'29" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: 1,000 kilometers year-to-date 🥳 First maintenance run after the SF Marathon. Did 2 of the 4 things I should always do--skipping two due to shorter time/distance: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; and 4) Sunblock ✅ Listened to an audiobook. Body felt OK. Quads still tight. Felt a slight pain in my right knee & calf, but it went away.
Any irregular feelings, aches, pains, heart rate, and so forth?: Slightly sore right calf & knee, sore quads
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz (x2), banana, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x2), Tropical Fields Peanut Butter Mochi (15g; x2), handful of tortilla chips, leftover wrap (x0.5), leftover turkey sandwich (x0.5)