walked 1.8km 🏃 - time: 16,75 min - average speed: 6,45 km/h - remarks: Switched from 5km to 1,8km of walking because I want to spend more time (30 minutes instead of 15 minutes) on the home bike. Used the walk to digest the surprising news and made a plan. Basically I’ll move to another place, where? I don’t know yet. - apart from that: super slow walk. #health

walked 5km 🏃 - time: 42,25 min - average speed: 7,10 km/h - remarks: like yesterday a very necessary walk out since I felt the roof was falling onto my head. Realized once more that walking for 30-60 minutes doesn’t only help physical health but gives me time to arrange your thoughts (and let come up what’s important right now). I could run instead of having a walk but then 5km would over sooner, and then I would have to run more than 5km to have enough time for thinking through and cleansing my head, but that would mean I would lose energy for the rest of my activities on the day. And the walking itself is not about performance (kilometers per minute/hour) but the consistency of doing it. So, all in all it’s good to stick to 5km every day consistently and if I’m feeling I add some workout to it. #health

walked 5km 🏃 - time: 41,75 min - average speed: 7,19 km/h - remarks: took a little shortcut (few meters less), beside that lots of thoughts running through my head mostly because of starting with a new daily routine today (practicing my craft) which usually doesn’t work smoothly in the beginning but that’s ok #health

30 min bike ride #thirtydays

Daily workout: Zwift 🚴🏼 30k #life

workout (10-minute trampoline warm up, 20-minute home bike ride cardio and 5-minute cool down) #health

walked 5km 🏃 - time: 41,5 min - average speed: 7,23 km/h - remarks: but I ran around 200 meters to test my knees which went with no pain #health

tabata home-bike workout 4 minutes (1.3 km - worse than usual but ok - showing up matters) #laif

bike 30 min #cardio

30 minutes stationary bike workout #bodevolution

walked 5km 🏃 - time: 41 min - average speed: 7,32 km/h - remarks: 2nd day with close to no pain in knees #health

tabata 4-minute exercise home-bike ride (20s exercise, 10s rest, 8 reps) - this time I took it easy with only 1.2km (instead of the usual 1.5/1.6km) #laif

walked 5km 🏃 - time: 43 min - average speed: 6,98 km/h - remarks: little pinching pain in both knees, especially the left but beautiful sunny weather, blue sky and accordingly cold with frozen tierra and tears in the eyes due to the temperatures #health

walked 5km 🏃 - time: 41,5 min - average speed: 7,24 km/h - remarks: knees both feeling fine; thought a lot about soccer and outdoor sports in general. Defined that soccer and hacky sack I would do as an OUTDOOR activity and voiceover and tech as an indoor activity because I remembered thanks to the meeting on Saturday with the formerly good friend of mine that this was what we did: Play soccer outside and be on the computer (programming or playing) inside. That was fulfilling so I’ll try to replicate that and transfer it from the 90s to 2018. #health

30-minutes home-bike ride, 15 mins priming, 1.8km walking and brain-dumping after with quite a lot of thoughts that I released - perfectly faciliated by OmmWriter's gentle sound #health

walked 5km 🏃 - time: 41,50 min - average speed: 7,25 km/h - remarks: walking was 1 minute slower mainly because head was heavier with thoughts than yesterday, wasted literally hours because I did let myself distract by a request of a potential client for consulting although I only offer consulting as part of freewritecamp (and that works pro bono). Also learned that „rsync“ doesn’t ask for permission to overwrite existing folders, it simply overwrites. That makes the transition from one web server to the other no longer a finished task - I could have checked before but instead I assumed it would be working like a user-friendly GUI works *ätsch* it doesn’t. Lessons learned: Know what destination you’re aiming at. If consulting work is not your focus right now then don’t let it become a thing. Also, double-check how a terminal command that you don’t know works and test it in the sandbox before you apply it in the real world. Apart from that my knees are ok. I feel the daily 5km walk is doing good them, though I observed that my legs adjusted to that little workout and the muscles start to reduce already - will want to add more workout time in the day (having a plan, only need to execute it and make it habit I stick to) #health

#me 🎉 bike ride (15km)

45 min bike #life

45-minute workout: trampoline and home bike #health

20min morning bike ride