"On the Run!"
Welcome, nice to see you!
If you are interested in my previous Check -ins, have a look over here.
Here are my main goals for 2023
[running] pace goals (min/km)
5k @4:40 | 10k @5:00 | 15k @6:00
[skills] & [strength]
handstand (30sec) | L-sit (30sec)
| wheel pose (solid arch)
15 ring pullups | 11 ring dips
10 pistol squats (alternating)
being constantly under 88kg
I will measure my progress for [running] and [weight] with milestones:
[running] x times per week
one run per week
two runs per week
three runs per week
four runs per week
[running] x km without walking rest
3 km without walking rest
5 km without walking rest
7 km without walking rest
10 km without walking rest
12 km without walking rest
15 km without walking rest
[running] weekly mileage
running 5+ km per week
running 10+ km per week
running 15+ km per week
running 20+ km per week
running 25+ km per week
running 30+ km per week
[weight] weekly average under x
weekly average under 93 kg
weekly average under 92 kg
weekly average under 91 kg
weekly average under 90 kg
weekly average under 89 kg
weekly average under 88 kg
The symbols represent the last four weeks.
good in progress/not possible not done
Stats 2023 for [skillz] & [strength]
I will do a "to failure/best try" test every month.
I will add the following exercises, if they are not represented in my usual schedule.
They will get progressively harder, by type or rep etc.
bar pull-up & ring rows
one legged L-Sit (parallettes)
push-ups and supported dips
Lat stretch and various bridges, drinking birds
Check-in style and targets
I am going change my check-in style a bit. I came up with a gamification of my daily routine tracking, that could help my accountability and, in the same time, gives me enough slack:
Every week I have the possibility to hit 35 targets per week. A given amount of 'em is mandatory to complete the week on a certain difficulty level. The rest can be saved to complete upcoming weeks.
Unused targets can be traded in for the next difficultly or the otherway around, if I am 20 targets short, I will be pushed back to the previous difficulty.
I'm too young to die - mandatory targets: 15
Hey, not too rough - mandatory targets: 20
Hurt me plenty – mandatory targets: 25
Ultra-Violence - mandatory targets: 30
Nightmare! - mandatory targets: 33
I will start at "I am too young to die"
[activity] (100%) based on my watch
starting 2023 at niveau 2.
[steps in total] (10k+)
also based on the stats of my sportwatch
[PT exercises] (minimum 3)
quad stretches or rolling
[wellness] (minimum 2)
nutrition (good food choices)
~~~~ just tracking ~~~~
[guitar/bass] (minimum 15 min)
[two personal challenges]
For comparability I will still keep track of these:
[Daily Awareness Tracking]
[Activity] ~95% (week avg.)
[Sleep] 210/343 (+4)
[Nutrition] 253/336 (+5)
[Weight] 92.5kg (avg.: 92.5kg)
[Bass/Guitar] 269/343 (+7)
--- [Piggy Bank Account] +55
--- I added a Christmas present
That's all... Have fun following my progress!