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sports.html
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<head>
<meta charset="utf-8" />
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<title>(✿◕‿◕)</title>
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<header id="title-block-header">
<h1 class="title">(✿◕‿◕)</h1>
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<h1 id="some-cool-things-i-learned-about-endurance-sports">Some cool
things I learned about Endurance Sports</h1>
<center>
<p>Here have a QR with all the links</p>
<p><img 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" width="150" style="image-rendering:pixelated;"></p>
<p>ref: https://pastebin.com/raw/<mark>eXquV5nS</mark></p>
<p>（＾～＾；）</p>
<p>A quick <strong>“oh cool”</strong> before we start: <em>Barnum’s
Animal Crackers</em> are ironically vegan.</p>
</center>
<h2 id="lets-outline-some-things">Let’s outline some things</h2>
<h3 id="application-of-..-progressive-overload"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7425879/">“…application
of .. progressive overload…”</a></h3>
<p>tl;dr Progressive overload i.e. “harder than last time”, may it be in
plain intensity, duration, or even weekly volume still matters.</p>
<p>Both meeting yourself where you are at that moment in time, and
challenge yourself; they equally do carry over to every type of
activity, so be kind to you, and be kind to tomorrow you. cool let’s
keep that up. <code>^_^</code></p>
<center>
<code>¯\_(ツ)_/¯</code>
</center>
<h3 id="some-cool-resource-for-maths-people"><a href="https://fellrnr.com/wiki/Main_Page">“Some cool resource for maths
people”</a></h3>
<p>tl;dr cool we can maths up a representation of our average work, and
either match or press it based upon data, and maybe even glean what
activities may hender our progress, so we can leave that ego at the
door, and be optimal.</p>
<center>
<code>ᕕ( ᐛ )ᕗ</code>
</center>
<p>So back to the prior, this things such as <a href="https://fellrnr.com/wiki/Modeling_Human_Performance">“Modeling
Human Performance”</a> made it more easy for me to assess weekly
“mileage” in a few ways, allows finding a balance and challenge pretty
swish.</p>
<center>
<code>＼(￣▽￣)／</code>
</center>
<p>Also knowing <a href="https://fellrnr.com/wiki/Training_Monotony">“training Monotony is
not about boredom…”</a> would have helped me better plan variety and
compare week to week if I knew how to do this better me-thinks.</p>
<center>
<code>(^_−)</code>
</center>
<h2 id="so-what-are-we-supporting-even">So what are we supporting
even?</h2>
<p>Sort of glad you asked <code>^_^</code> I don’t really know how to
best answer that besides the blunt “be present”. I have things to do,
and a lot of folks I adore; so I guess that’s why I do this and other
stuff too.</p>
<center>
<code>ᕙ( •̀ ᗜ •́ )ᕗ</code>
</center>
<h2 id="okay-we-need-operational-perams-now-maam-can-you-please-hurry-up-with-those">Okay
we need operational perams now ma’am, can you please hurry up with
those?</h2>
<p>tl;dr <em>moderate aerobic activity</em>: <em>150min a week plus
begins to show you some benefit,</em> … <em>300min is also reported to
do more;</em> … <em>if</em> you’re doing <em>light_activities</em>
<em>(</em> rather than <em><a href="https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates">Z2</a></em>
heart rate <em>)</em>, <em>double it</em></p>
<p>To support this please find the following:</p>
<ul>
<li><a href="https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults">Some
guidelines for physical activity in everybody</a></li>
<li><a href="https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/">Some
more guidelines for physical activity, but this one is particular to
<em>“grown folk”</em></a></li>
</ul>
<h3 id="you-alluded-to-benefits-what-are-you-on-about-even">You alluded
to “benefits”, what are you on about even?</h3>
<p>So literature indicates through empirical testing, you’ll likely get
improved cardiac fitness, and some folks self report better coping with
physical and mental health; cool. Right?</p>
<p>My anecdotal takeaway: comprehensive care of my health and well-being
is one of the many coping mechanisms I leverage to get through this
weird thing we call existing. Mental health is hard, and staying active
is a thing from within me that only I need to contribute to for it to be
impactful; luckily it’s in a positive way too, or kind healthcare
professionals would probably have my head.</p>
<h2 id="the-goal-of-giving-you-this">The goal of giving you this</h2>
<ul>
<li>I want to provide you with the information to both support a choice,
and a means to kindly exploit your body for great good that has the
possibility to impact your days for the <em>better</em>.</li>
<li>I hope you’ll have resources to support your growing intrigue</li>
<li>I hope to provide strong reason why just meeting yourself where you
are each day and doing something that might sound hard can become a
habit, and one worth cultivating</li>
</ul>
<h2 id="one-key-takeaway">One key takeaway</h2>
<p>“harder than last time” ~<a href="https://www.youtube.com/watch?v=vKMzEQ0lBmg">Coach Chef Greg
Douchete</a></p>
<h2 id="other-things-id-love-to-talk-with-you-about">Other things I’d
love to talk with you about</h2>
<p>Really, I can ramble a bit, if you like to gab here are some things
that came to mind.</p>
<ul>
<li>Being one step from an <em>au pai</em> in the 2000’s.</li>
<li>How to make your community feel less disenfranchised in politics;
regardless of their ethics, morals, and activities; reminding them to
research and vote their conscience always works well; want to hear how I
never get yelled at?
<ul>
<li>tl;dr “vote conscience, idk what you do; here resources research
voting records and keep ’em accountable they are your employee”.
<ul>
<li>openstates.org</li>
<li>billtrack50.com</li>
<li>congressionaldish.com</li>
</ul></li>
</ul></li>
<li>How lessons from signals analysis/radio do impact every day
life.</li>
<li>Let’s talk about the history of locks, and where we are now; and
where we might want to be.</li>
<li>Making a less connected home more connected</li>
<li>Why you should shove your house through an <code>rsyslog</code>
concentrator.</li>
<li>Clean ops gallows humour – what’s a joke is I think this can be
cleaned up.</li>
<li>Incident response tales</li>
</ul>
</body>
</html>