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Fitness Journal Training

Worldwide WP 5K 2016

Today I ran the WWWP5K with fellow Automatticians at this year’s Grand Meetup in Whistler, Canada.

This happens to be the 30th 5K since my first 5K as part of the last year’s WWWP5K.

Full map of the run:

wwwp5k-2016-run-map
WWWP5K 2016 Run Map

I am happy that I got to run my with my lovely coworkers and that my run stats have improved from last year’s.

wwwp5k2016-run-stats

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Fitness Habits Training

January workouts

Here is the summary of my workouts in January 2016.

11 high intensity workouts.

5 five kilometer plus runs, once every Sunday.

Categories
Fitness Journal Training

Worldwide WP 5K 2015

I completed WWWP5k this afternoon. This is my first 5k run. I’m pleased that it is part of worldwide WordPress community event.

Chaitanya's WWWP 5K Run Map
WWWP5k 2015 Run Map (Click to enlarge)

I ran in the Unitec university campus near my home. I hoped run in the nearby park but the day got hectic and I ended up running in my beautiful neighborhood.

Run Stats
Run Stats

I am happy with my stats, given this is my first 5k and the last run before this was in December 2013 for 3.39k. I exercise regularly but I know running and exercising are not the same. But I think my routine Thursday legs workout helped a bit. I set the expectation lower and budgeted about an hour for the run. I surprised myself by completing 5k in half the expected time.

Finish Line
Finish Line (Click to enlarge)

The above picture is taken when I finished the run on the footpath by the side of Carrington Road and Woodward Road intersection in the Mount Albert suburb of Auckland at 6:22 p.m.

I ran non-stop for about 3k at moderate pace. Then the terrain got steeper uphill and I had to switch between walking and running for the rest 2k.

It’s a great feeling to combine two of my passions, WordPress and fitness and join the fellow bloggers across the globe for the fun run.

Go WordPressers!

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Coach.me Dontloseoutworkout Fitness Habits Journal Meditation Push-ups Training

Three milestones and two goals

It is raining milestones this week.

Lift-5000  Calm-101   Calm-broken

I hit 100 day streak in meditation. I started meditating this January but failed rather quickly. I say with experience that trying to start meditation with twenty-minute sessions is a sure shot way to stumble. So I started again in May with Calm app. I started with their beginner program and eventually realized ten minutes a day is more manageable. I have been regular since June. If I didn’t forget to look at Lift on that tiring day in July, my streak would have been 50% longer. Anyhow, I don’t wish things were different.

I completed the third level of push up challenge with 37 push ups in a row. I struggled a bit to move past 35 but my trainer gave me some tips to move forward. The challenge is complete but the practice continues.

All these tiny habits added up to 5000 check-ins since I discovered Lift in July 2013. I don’t like this app’s new name, Coach.me. Lift and Lifter sounds cooler than Coach.Me. So I will continue to call it Lift. Had I not read this post titled Two Tips for Deliberate Practice on  Medium back in 2013, I would have missed this app and the Tiny Habits method it advocates. Reading can change life positively.

As I can already squat 32 KGs and do 37 continuous push ups, I felt it would be great to round off this year with rounding off those numbers as well. So I aim to squat 40 KGs and do 50 push ups by end of 2015. It shouldn’t be difficult as I just need to continue the momentum. But it is easy to set goals than to actually do them. So fingers crossed.

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Fitness Habits Push-ups Training

Exercise Milestone

I finished exercising this afternoon and checked in to Coach.me to find this interesting milestone.

200th workout milestone

It is indeed 211th check-in as I only started counting after the first eleven.  110 of those were in 2014. The rest 101 are in this year.

This cheered up my otherwise regretful afternoon. I ate well up until lunch and then screwed it up. Between 1.30 p.m and 3.30 p.m., I had a medium-sized cookie, a small Kitkat, a small peanut butter cookie, and a small piece of cake. I did not pay for any of them except cookie. On a perfect day, I should have had only a fruit or two in the afternoon.

I am generally eating well this year but am dropping ball once in a while, like today. It’s time to level up my eating. I know I can do better. I am also afraid that my less than ideal food habits are eating into my exercise gains. It takes a bit more discipline to eat exceptionally well. Nevertheless, I decided to move on and do well tomorrow. There’s a free cake coming my way tomorrow. I will stay clear of it.

I have slowed down with my push-ups progress. I now reached to 35 in a row but stuck there for the past few days. I am trying hard to push through one or two more after 35 but it is proving difficult so far. I will keep trying.

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Apps Habits Learn Training

Elevate milestone

I reached 401 day long streak on Elevate today. I was at 101 last time when I wrote about  this cool educational app.

Elevate combines two of my passions: deliberate practice and building tiny habits. This is what makes me reach out to Elevate as soon as I wake up every morning.

It hurts to break a habit streak. Especially, when it only takes about five minutes a day to build it. It totally sucked when I broke the streak twice, once around 30 days and the other at 52 days. Luckily, I am yet to miss a day since. Until I break the streak again, I will say that it is easy to build streaks on tiny habits :). Touchwood!

Completing three games daily takes about five minutes. It is easy to do, it is also easy not to do, as I recall a note from the fourth chapter of The Slight Edge. It usually takes another five to seven minutes to score perfect games. So it only takes at most fifteen minutes to make the day count and score perfect games. Everyone has fifteen minutes. There are no excuses really. I think this is what has helped me get going.

Following are my stats and Elevate Proficiency Quotient (EPQ). I love how both the app’s design and my EPQ have evolved over time. I did not improve in listening because I always skipped listening games.

                                

EPQ    

Now that I celebrated the 400-day milestone by writing about it, 500, here I come.

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Dontloseoutworkout Fitness Training

Some inspiration for exercising

One of my awesome exercise mates shared this motivational video.

It is not that people who don’t exercise lack motivation or don’t know the facts mentioned in this video. And I don’t think anyone instantly starts working out solely looking at this video.

Great watch, nevertheless. I loved it.

Categories
Fitness Journal Training

Leveled up in Pushps

I just completed the Level 2 Pushp Challenge and signed up for Level 3.

Level 3 helps me do 30 pushups in four weeks. I reached to 30 pushups in the last few days but today, on the last day of Level 2, I had to land on my knees at 28. But the numbers doesn’t matter much. The aim is to keep practicing. So I just signed up for Level 3.

That is 130 days to nearly 30 pushups. Not too bad.

I also bought this Dead-Simple Exercise Plan yesterday to complement my three high intensity exercises a week. I hope to use this plan on those days I don’t exercise.

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Dontloseoutworkout Learn Training

150 workouts

This evening I exercised for 150th time since I told myself that I will not lose out and workout.

This habit is also an example of how I hoped to deal with my new year resolutions:

Identity – I saw myself as the type of person who never misses the workout. So I only cared to show up. I never worried about the weight I could lift or the weight I lost. There is only one person in our workout group who showed up more times than I did.

Habits and Processes –  5 p.m. to 6 p.m. every Monday, Wednesday and Thursday. Just backpack the workout clothes and shoes. No willpower required.

Evolution  – Compared to when I started, I can hold the band tighter, swing the rope higher and last the plank longer. I am now comfortable with heavier kettlebells. I can finish all the sets and reps on the whiteboard.

I am not after any particular results although I believe that results happen by themselves. I am training for life. So the effort continues.

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Dontloseoutworkout Medal Training

A medal and a tee

I can’t recall when was the last time I earned a physical medal. But today our awesome trainer presented a medal and a tee for consistently turning up to exercise for 100+ times this year.

MoFit Medal