Running Journal - 2024-12-23 (XT - Stationary Recumbent Cycle)

Time: 12:01-12:51 p.m. (50 minutes)
Resting heart rate (wake-up): 49 bpm
Weight (exercise clothes): 84.55 kg (186.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,029 cal/day
Distance (cycling): 5.46 km (3.39 mi)
Cumulative distance (2024; ignores XT days): 1,635.43 km (1,016.21 mi)
Calories burned: 535 kcal
Average heart rate: 82 bpm
Max heart rate: 98 bpm
Weather at start: partly sunny 🌥️ 16° C (60.8 F), Humidity 83% Wind: 7 km/h
Terrain: 0 ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (slightly stinky)
Comments: Easy cycling day. Listened to Twitch video game streamer LethalFrag, then finished listening to an audiobook. Several people had just finished a group exercise session when I entered, so I had the gym to myself the entire time. Weather today was unseasonably warm and humid--pleasant. We have had intermittent wet weather. After the cycling session I walked ~1.5 miles around the local community.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, banana, De Los Altos Grill - Grilled chicken burrito (x0.2) & Asada Fries with grilled chicken (x0.4), Trader Joe's Josephsbrau Winter Brew (Dark Double Bock Lager), holiday cookies, Casa Sanchez Habanero Lime Spicy Tortilla Chips, Safeway Signature Select - Spicy Wasabi Mix, raspberries

Running Journal - 2024-12-19 (XT - Stationary Recumbent Cycle)

Time: 2:00-2:50 p.m. (50 minutes)
Resting heart rate (wake-up): 59 bpm
Weight (exercise clothes): 84.96 kg (187.30 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,035 cal/day
Distance (cycling): 5.26 km (3.27 mi)
Cumulative distance (2024; ignores XT days): 1,619.92 km (1,006.57 mi)
Calories burned: 413 kcal
Average heart rate: 88 bpm
Max heart rate: 139 bpm
Weather at start: Sunny ☀️ 16° C (60.8 F), Humidity 64% Wind: 5 km/h
Terrain: 0 ft elevation gain
Avg Pace: -- /mile
Best pace:  -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Relaxed cross-training day in the local community gym, on the stationary recumbent cycle. Set the resistance value to 21. After about 15 minutes or so, one person entered and began using the weights. After another 15 minutes, another person entered and began using the elliptical/cross-trainer (still not sure what it is). After the session, I finally rescued a tennis ball from the branches of a shrub outside the gym window. 😇
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Cereal Peanut Butter Crunch with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, La Croix sparkling water (12 oz), baked salmon & spring green mix & croutons, Trader Joe's Salted Maple Ice Cream (x0.1),

Running Journal - 2024-12-12 (XT - Stationary Recumbent Cycle)

Time: 11:13-12:03 p.m. (50 minutes)
Resting heart rate (wake-up): 49 bpm
Weight (exercise clothes): 85.14 kg (187.70 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,038 cal/day
Distance (walkning): 4.82 km (7.76 mi)
Cumulative distance (2024; ignores XT days): 1,588.52 km (987.06 mi)
Calories burned: 632 kcal
Average heart rate: 96 bpm
Max heart rate: 121 bpm
Weather at start: Rainy 🌧️ 14° C (57.2 F), Humidity 63% Wind: 0 km/h
Terrain: 0 ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Raining off-and-on. Moderate exercise mid-day on the stationary recumbent cycle in our small community gym. One person was inside when I arrived, using the Star Trac cross-trainer or elliptical (I can not remember which the gym has). They left, then two others came in briefly and left after using weights. Watched people rushing by the window as they got caught in a rain shower. One woman carried her small white dog. Outside my window is a tennis ball caught in the bush. I keep meaning to retrieve it and put it back into play on the lawn. We have kids who play pick-up cricket, which might explain how it ended up trapped by the window. The calendar year is winding down, and I'm thinking ahead to 2025 and possible running goals. Yesterday I read an inspiring story (to me) of one woman who completed the CIM 2024 and qualified for the Boston Marathon 2025. The lesson I took away was: increased mileage  = faster pace. She ran ~40-55 miles per week this year. I'm averaging ~21-22 miles per week (roughly, 986 running miles / 45 weeks). 👀
Any irregular feelings, aches, pains, heart rate, and so forth?: A bit tired
Foods eaten today: Kashi GO Honey Almond Flax Crunch Cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x2), Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz, Leftovers - Chicken wrap & avocado & salsa, Two Bite Pumpkin Spice Madeleine (8 oz, x2), banana, Costco Kirkland Signature Cranberry Walnut Bread (x0.10)

Running Journal - 2024-12-05 (XT - Stationary Recumbent Cycle)

Time: 9:38-10:28 a.m. (50 minutes)
Resting heart rate (wake-up): 50 bpm
Weight (running clothes): 84.37 kg (186.00 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): 4.83 km (3.00 mi)
Cumulative distance (2024; ignores XT days): 1,532.30 km (952.13 mi)
Calories burned: 219 kcal
Average heart rate: 80 bpm
Max heart rate: 98 bpm
Weather at start: Sunny ☀️ 11° C (51.8° F), Humidity 82% Wind: 0 km/h
Terrain: 0 ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Light cross-training on the stationary recumbent cycle. Listened to an audiobook. Had the gym to myself. Experimented with getting steps by holding my phone on my leg as I cycled. Result: mediocre. Had an earthquake several hours north of here (did not feel it). The authorities announced a tsunami warning which caused widespread anxiety, but it was subsequently canceled. 😮‍💨
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Original Cereal with 1% milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x2), banana, leftovers - Ike's Sandwich (x0.3) & chicken shawarma (x0.25) & Orphan Breakfast - Pumpkin pancakes (x0.2)

Running Journal - 2024-11-25 (XT - Stationary Recumbent Cycle)

Time: 12:15-1:05 p.m. (50 minutes)
Resting heart rate (wake-up): 51 bpm
Weight (running clothes): 85.59 kg (188.70 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,045 cal/day
Distance (cycling): 6.04 km (3.75 mi)
Cumulative distance (2024; ignores XT days): 1,504.59 km (934.91 mi)
Calories burned: 688 kcal
Average heart rate: 89 bpm
Max heart rate: 104 bpm
Weather at start: Rainy 🌧️ 12° C (53.6° F), Humidity 94% Wind: 7 km/h
Terrain: -- ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Cycling cross-training (XT) recumbent day. Set resistance to 27.  Listened to audiobook. Had the gym to myself. Set the heat to 62 F and that seemed mostly OK. Wore shorts & and a long-sleeve technical shirt. Rainy day and trees losing their fall colors.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Trader Joe's Cold Brew Coffee (x2), banana, Kashi GO Original Cereal with nonfat milk, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz, Cater2Me - Grilled Chicken Amigos Bowl & La Mare Grilled Chicken Meal (x0.25)

Running Journal - 2024-11-07 (XT - Stationary Recumbent Cycle)

Time: 10:04-10:54 a.m. (50 minutes)
Resting heart rate (wake-up): 58 bpm
Weight (running clothes): 83.64 kg (184.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.3 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,015 cal/day
Distance (cycling): 4.26 km (3.50 mi)
Cumulative distance (2024; ignores XT days): 1,437.79 km (893.40 mi)
Calories burned: 542 kcal
Average heart rate: 92 bpm
Max heart rate: 109 bpm
Weather at start: Sunny ☀️ 13° C (55.4° F), Humidity 44% Wind: 0 km/h
Terrain: 0 ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (slightly stinky)
Comments: XT day on the recumbent stationary cycle. Listened to an audiobook.
Any irregular feelings, aches, pains, heart rate, and so forth?: All seems relatively OK
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x2), Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz,

Running Journal - 2024-10-31 (XT - Stationary Recumbent Cycle)

Time: 3:13-4:03 p.m. (50 minutes)
Resting heart rate (wake-up): 52 bpm
Weight (running clothes): 84.82 kg (187.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,033 cal/day
Distance (running): 6.57 km (4.08 mi)
Cumulative distance (2024; ignores XT days): 1,401.50 km (870.85 mi)
Calories burned: 587 kcal
Average heart rate: 88 bpm
Max heart rate: 120 bpm
Weather at start: Sunny ☀️ 18° C (64.4° F), Humidity 50% Wind: 13 km/h
Terrain: 0 ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (slightly stinky)
Comments: Mid-afternoon cycling. No one else came in today. Maintenance staff have replaced the pedal straps with slightly deeper allowances for sneakers...but still not enough, so I flip them and just pedal using the opposite side. Listened to an audiobook.
Any irregular feelings, aches, pains, heart rate, and so forth?: Slightly sore left hamstring
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz, Sprouts Farmer's Market - Organic English Breakfast black tea, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x2), cheese bagel with Trader Joe's Pumpkin Spice cream cheese, Trader Joe's Garlic naan with ham slices, Trader Joe's pumpkin biscotti,

Running Journal - 2024-10-28 (XT - Stationary Recumbent Cycle)

Time: 2:22-3:12 p.m. (50 minutes)
Resting heart rate (wake-up): 50 bpm
Weight (running clothes): 86.27 kg (190.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.1 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,055 cal/day
Distance (running): 5.68 km (3.53 mi)
Cumulative distance (2024; ignores XT days): 1,397.09 km (868.11 mi)
Calories burned: 547 kcal
Average heart rate: 89 bpm
Max heart rate: 106 bpm
Weather at start: Sunny ☀️ 17° C (62.6° F), Humidity 50% Wind: 17 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (slightly stinky)
Comments: Feeling pretty sore. Ankles & Achilles needing lots of rest. Otherwise feeling pretty good for the first day of recovery after running 28 miles 👍🏼
Any irregular feelings, aches, pains, heart rate, and so forth?: Sore Achilles & ankles, stiff legs
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Trader Joe's Pumpkin Spice Cold Brew Coffee from concentrate (16 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz, Aidells Smoked Chicken Sausage & sauerkraut & Trader Joe's dill mustard & brioche bun (x2), plain bagel with ham slices & Velveeta American cheese slice

Running Journal - 2024-10-24 (XT - Stationary Recumbent Cycle)

Time: 2:28-3:18 p.m. (50 minutes)
Resting heart rate (wake-up): 58 bpm
Weight (running clothes): 85.09 kg (187.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,037 cal/day
Distance (running): 6.89 km (4.28 mi)
Cumulative distance (2024; ignores XT days): 1,351.99 km (840.09 mi)
Calories burned: 674 kcal
Average heart rate: 91 bpm
Max heart rate: 120 bpm
Weather at start: Sunny ☀️ 20° C (68.0° F), Humidity 50% Wind: 5 km/h
Terrain: -- ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (slightly stinky)
Comments: Light cycling day on the recumbent stationary cycle. Listened to an audiobook. Weather is pleasant. 
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Trader Joe's Pumpkin Spice Cold Brew Coffee from concentrate (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz, Sprouts Farmer's Market - Organic English Breakfast black tea, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz,

Running Journal - 2024-10-21 (XT - Stationary Recumbent Cycle)

Time: 10:43-11:33 a.m. (50 minutes)
Resting heart rate (wake-up): 56 bpm
Weight (exercise clothes): 85.00 kg (187.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,036 cal/day
Distance (cycling): 6.36 km (3.95 mi)
Cumulative distance (2024; ignores XT days): 1,342.82 km (834.39 mi)
Calories burned: 695 kcal
Average heart rate: 94 bpm
Max heart rate: 115 bpm
Weather at start: Sunny ☀️ 13° C (55.4° F), Humidity 67% Wind: 5 km/h
Terrain: -- ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (slightly stinky)
Comments: Moderate maintenance day on the small community gym stationary recumbent cycle. Three others in the gym when I arrived. The gym wipes dispenser last Thursday was full but the wipes were falling through the hole (too wet?). Today the gym wipes had disappeared 👀 Used a provided dry napkin instead. Weather is getting cooler but still pleasant. Wearing my long-sleeved cozy cotton pullover now. Mentally thinking through 28-mile run preparations for this Sunday. Do I want to keep maintaining at this level? I like how I feel. Nothing scheduled yet past a final calendar-year race in November. Time flies--almost a full year has passed.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Trader Joe's Pumpkin Spice Cold Brew Coffee from concentrate (16 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, plain bagel with Velveeta American cheese slice & 4 slices ham & Wholly Organic Smashed Avocado (2 oz)

Running Journal - 2024-10-17 (XT - Stationary Recumbent Cycle)

Time: 3:59-4:19 p.m. (50 minutes)
Resting heart rate (wake-up): 52 bpm
Weight (exercise clothes): 84.82 kg (187.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,033 cal/day
Distance (cycling): 6.32 km (3.93 mi)
Cumulative distance (2024; ignores XT days): 1,325.34 km (823.53 mi)
Calories burned: 655 kcal
Average heart rate: 94 bpm
Max heart rate: 107 bpm
Weather at start: Sunny ☀️ 18° C (64.4° F), Humidity 56% Wind: 8 km/h
Terrain: -- ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (slightly stinky)
Comments: Mid-afternoon cross-training on the recumbent stationary cycle. One other person came in. The pedal on the cycle was missing a few bolts on the foot strap, so I removed it and set it aside. Poor design (?) Not the first time it has come apart. Seems too small. Settled on resistance level 24, which felt moderate but didn't get my heart rate out of "warm-up" zone. 🤔 Weather is transitional, and very pleasant.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Donsuemor Traditional Madeleines Cake - 1 oz, Hershey's Miniatures (assorted, x5), Late July Organic Multigrain Tortilla Chips with Sea Salt & salsa, Goodles - Cheddy Mac & two slices of ham, apple, Trader Joe's Pumpkin Bagel with pumpkin spice cream cheese, Trader Joe's Pumpkin Biscotti (x1), The Republic of Tea - Pumpkin Pie Chai, Sprouts Farmer's Market - Organic English Breakfast black tea, Safeway deli veggie sushi tray (white rice, avocado, cucumber),

Running Journal - 2024-09-30 (XT - Stationary Recumbent Cycle)

Time: 9:31-10:21 a.m. (50 minutes)
Resting heart rate (wake-up): 51 bpm
Weight (running clothes): 85.82 kg (189.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.0 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,048 cal/day
Distance (running): 5.02 km (3.12 mi)
Cumulative distance (2024; ignores XT days): 1,252.31 km (778.15 mi)
Calories burned: 442 kcal
Average heart rate: 83 bpm
Max heart rate: 98 bpm
Weather at start: sunny ☀️ 21° C (69.8° F), Humidity 45% Wind: 3 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Light stationary recumbent cycling day. Listened to an audiobook. A male/female couple came in about halfway through and used the treadmills. No problem with competition on the cycle this time. 
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Trader Joe's Pumpkin Spice Cold Brew Coffee from concentrate (16 oz), banana (x0.5), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Hershey's Miniatures (assorted, x5), Trader Joe's Sparkling Water - Raspberry Lime (12 oz), Trader Joe's Spicy Lentil Wrap with Spicy Tahini Sauce, popcorn

Running Journal - 2024-09-26 (XT - Stationary Recumbent Cycle)

Time: 12:56-1:46 p.m. (50 minutes)
Resting heart rate (wake-up): 51 bpm
Weight (running clothes): 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): 7.21 km (4.48 mi)
Cumulative distance (2024; ignores XT days): 1,234.77 km (767.25 mi)
Calories burned: 727 kcal
Average heart rate: 94 bpm
Max heart rate: 123 bpm
Weather at start: mostly sunny 🌤️ 20° C (68.0° F), Humidity 68% Wind: 5 km/h
Terrain: 0 ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Moderate cycling day. Focused on driving with quads. No one else came in. Afterward, briefly looked at new weight machine. They do have a squat exercise, so may try that in the future. Still wondering if some way to attach a 3rd-party device to the hand sensors and give feedback to the recumbent stationary cycle.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Original Cereal with nonfat milk, banana (x0.5), Trader Joe's Pumpkin Spice Cold Brew Coffee from concentrate (24 oz),

Running Journal - 2024-09-23 (XT - Stationary Recumbent Cycle)

Time: 1:06-1:56 p.m. (50 minutes)
Resting heart rate (wake-up): 55 bpm
Weight (running clothes): 84.73 kg (186.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,031 cal/day
Distance (cycling): 5.86 km (3.64 mi)
Cumulative distance (2024; ignores XT days): 1,222.65 km (759.72 mi)
Calories burned: 472 kcal
Average heart rate: 85 bpm
Max heart rate: 102 bpm
Weather at start: sunny ☀️ 28° C (82.4° F), Humidity 37% Wind: 0 km/h
Terrain: -- ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Moderate cycling maintenance day. One person came in but otherwise pretty quiet. Browsed social media because I forgot my earbuds.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Original Cereal with nonfat milk, espresso (x2), Trader Joe's Creamy Hummus & Vegetable Wrap (10.6 oz; x0.5), banana, Kirkland Signature Cheese Pizza - 18.25 oz with added sliced black olives & artichoke hearts (x0.5), Trader Joe's Pumpkin Bagel with pumpkin spice cream cheese, Elysian Brewing Company - Punkuccino Coffee Pumpkin Ale (12 oz), Late July blue tortilla chips, watermelon chunks, La Croix sparkling water (12 oz), Trader Joe's Pumpkin Biscotti (x1),

Running Journal - 2024-09-19 (XT - Stationary Recumbent Cycle)

Time: 3:51-4:41 p.m. (50 minutes)
Resting heart rate (wake-up): 51 bpm
Weight (running clothes): 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 (cycling): 4.06 km (2.52 mi)
Cumulative distance (2024; ignores XT days): 1,205.66 km (749.16 mi)
Calories burned: 346 kcal
Average heart rate: 77 bpm
Max heart rate: 87 bpm
Weather at start: sunny ☀️ 21° C (69.8° F), Humidity 45% Wind: 10 km/h
Terrain: -- ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Light maintenance bike ride. A maintenance person was in the gym, but had my back to them. One or two other people came in to use the elliptical equipment. Browsed social media and watched amateur drone enthusiasts outside on the lawn. Beautiful weather. Fall is almost here.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, espresso (x2),  Late July Thin Crispy Organic Tortilla Chips Blue Corn, Elysian Brewing Company - Night Owl Pumpkin Ale (12 oz), Trader Joe's Turkey Apple Cheddar Sandwich (x0.5), Trader Joe's Pumpkin Biscotti (x2), Donsuemor Traditional Madeleines Cake - 1 oz, banana

Running Journal - 2024-09-16 (XT - Stationary Recumbent Cycle)

Time: 5:06-5:56 p.m. (50 minutes)
Resting heart rate (wake-up): 61 bpm
Weight (running clothes): 86.27 kg (190.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,055 cal/day
Distance (cycling): 4.97 km (3.09 mi)
Cumulative distance (2024; ignores XT days): 1,201.54 km (746.60 mi)
Calories burned: 378 kcal
Average heart rate: 76 bpm
Max heart rate: 83 bpm
Weather at start: partly sunny ⛅ 19° C (66.2° F), Humidity 62% Wind: 18 km/h
Terrain: -- ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Light maintenance bike ride. Recovering pretty well from Sunday long run.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left ankle slightly sore
Foods eaten today: Kashi GO Chocoate Crunch Cereal with nonfat milk, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, espresso (x2), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x2), Eastern Winds Chinese Restaurant - Ma Po Tofu & Sesame Balls (x3), Trader Joe's Creamy Hummus & Vegetable Wrap (10.6 oz; x0.5), banana (x0.5), Zapp's Kettle Potato Chips Voodoo,

Running Journal - 2024-09-12 (XT - Stationary Recumbent Cycle)

Time: 3:39-4:29 p.m. (50 minutes)
Resting heart rate (wake-up): 57 bpm
Weight (running clothes): 84.64 kg (186.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,030 cal/day
Distance (cycling): 4.60 km (2.86 mi)
Cumulative distance (2024; ignores XT days): 1,160.21 km (720.92 mi)
Calories burned: 364 kcal
Average heart rate: 71 bpm
Max heart rate: 79 bpm
Weather at start: mostly sunny 🌤️ 26° C (78.8° F), Humidity 45% Wind: 23 km/h
Terrain: -- ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Light recumbent cycling day. Listened to an audiobook. Did not sleep well so pedaled with my eyes closed most of the session. One person came in to use the elliptical near the mid-point. I asked the vendor of the Star Trac equipment whether they could point me to a third-party USB-A heart rate monitor to connect the USB-A port on the bike, but they said no such device exists.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, pumpkin spice latte (10 ounces), banana (x2), espresso, Amy's Cheddar Cheese, Bean & Rice Burrito with salsa & Wholly Organic Smashed Avocado (2 oz), Honolulu Cookie Company - Guava shortbread cookies (x2), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz,

Running Journal - 2024-09-09 (XT - Stationary Recumbent Cycle)

Time: 2:52-3:42 p.m. (50 minutes)
Resting heart rate (wake-up): 52 bpm
Weight (street clothes): 85.28 kg (188.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,040 cal/day
Distance (cycling): 4.07 km (2.53 mi)
Cumulative distance (2024; ignores XT days): 1,149.07 km (714.00 mi)
Calories burned: 347 kcal
Average heart rate: 75 bpm
Max heart rate: 82 bpm
Weather at start: sunny ☀️ 23° C (73.4° F), Humidity 60% Wind: 11 km/h
Terrain: -- ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Cross-training day on the stationary recumbent cycle in the local community gym. Realized today I had misunderstood how the air conditioning controls work, which led to the first pleasantly cool workout session in a few weeks. The recumbent cycle is in the far corner, away from the timed light & fan switches. So after 15 minutes of inactivity, they turn off. Thankfully the cold air kept blowing today. Moderately light workout, as still feeling not fully recovered. Scrolled through social media. No one else came in, though I think I saw someone looking in at the door, but then they left. The Star Trac 4RB recumbent cycle does not seem to have an external power source, so if I stop pedaling, the device turns off 😛 This makes it inconvenient to get up, let someone in, then return and re-enter the setup screens to resume the workout. I usually try to be helpful though, if they knock. Trimmed my nails on Sunday. Felt pretty good after I finished, but still the initial first few steps surprised me--the workout was perhaps not as light as I thought, or I am still a bit winded. The bruised toenails from July 27 (about 6.5 weeks ago) still have not begun showing healed nail beds yet. 😝 My doctor said it will take about 1 year for the nail to fully heal. On Saturday I stopped by a local bookstore and picked up a copy of Cross-Country Running, by Jeff Galloway. Fellrnr's wiki page "Galloway Run Walk Paces" listed Galloway's other book, The Run-Walk-Run Method, as the source for their calculations. I have the new edition on pre-order, so will pick it up when they let me know it is ready. Fellrnr also has other sections of their web site which I am now seeing: taping, nutrition, etc. 🙂
Any irregular feelings, aches, pains, heart rate, and so forth?: Lower back a bit sore, big toes a bit numb
Foods eaten today: Kashi GO Original Cereal with nonfat milk, STōK Cold Brew coffee - flavor "Black Espresso Unsweetened" (16 ounces)), banana, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Trader Joe's Garlic Indian Style Flatbread & Kirkland Signature Black Forest Ham & Velveeta American cheese slice, Costco Ahi Tuna Wasabi Poke & Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Clif Bar - Chocolate Brownie, Dick Taylor Chocolate - Chocolate Almond Coconut Granola, Belgian Boys Bite-Sized Pancakes (x20) & maple syrup, Maxim KANU Decaffeinated Latte (12 oz), Donsuemor Traditional Madeleines Cake - 1 oz, Trader Joe's Olive Fougasse (x0.25)

Running Journal - 2024-09-05 (XT - Stationary Recumbent Cycle)

Time: 1:54-2:44 p.m. (50 minutes)
Resting heart rate (wake-up): 47 bpm
Weight (running clothes): 84.64 kg (186.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,030 cal/day
Distance (cycling): 10.41 km (6.47 mi)
Cumulative distance (2024; ignores XT days): 1,136.15 km (705.97 mi)
Calories burned: 969 kcal
Average heart rate: 121 bpm
Max heart rate: 151 bpm
Weather at start: sunny ☀️ 31° C (87.8° F), Humidity 38% Wind: 13 km/h
Terrain: -- ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: First recumbent stationary cycle cross-training exercise since last Wednesday. Once again used my Garmin HRM-Pro Plus Heart Rate Monitor to target an aerobic exercise zone (green). After about 20 minutes of cycling, I got into the target zone. Felt like I was cycling quickly (resistance level 28).
Any irregular feelings, aches, pains, heart rate, and so forth?: Left ankle slightly sore
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, STōK Cold Brew coffee - flavor "Black Espresso Unsweetened" (8 ounces), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, leftover pad thai & Trader Joe's Habenero Sauce, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Otter Pop - Louie-Bloo Raspberry

Running Journal - 2024-08-28 (XT - Stationary Recumbent Cycle)

Time: 1:20-2:10 p.m. (50 minutes) 
Resting heart rate (wake-up): 57
Weight (exercise clothes): 84.37 kg (186.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,026 cal/day
Distance (cycling): 5.87 km (3.65 mi)
Cumulative distance (2024; ignores XT days): 1,092.78 km (679.02 mi)
Calories burned: 651 kcal
Average heart rate: 99 bpm
Max heart rate: 152 bpm
Weather at start: --
Terrain: -- ft elevation gain
Avg Pace: --
Best pace: --
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: XT day. Light workout first half. 2nd half: set resistance to #30 and spun harder until heart rate in aerobic (green) on Garmin smartwatch. Hard workout, but ended feeling OK. Listened to audiobook.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, STōK Cold Brew coffee - flavor "Extra Bold Black" (8 ounces), banana, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, plain bagel with Good & Gather Whipped Strawberry Cream Cheese Spread,