PlebInstitute

Public Key

npub1pa4d0c2kh3hyzqp4e4kl7r4xnc2ay2sush5yet2t3tz6llnyt80s5daw0n

NIP-05 Address

Profile Code

nprofile1qqsq76khu9ttcmjpqq6u6m0lp6nfu9wj9gwgt6zv449c43d0lej9nhcpzpmhxue69uhkummnw3ezuamfdejsz9nhwden5te0wfjkccte9ehx7um5wghxyctwvs0m65uh

Publishing to

Author Public Key

npub1pa4d0c2kh3hyzqp4e4kl7r4xnc2ay2sush5yet2t3tz6llnyt80s5daw0n

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Last Notes

2026-06-30 19:24:27 UTC

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Thanks man. But I already rolled the fuck out of my back. Foam roller, those black balls, etc. Tried hanging and every movement I could imagine. Nothing helped.

2026-06-30 18:19:10 UTC

👀
#nevent1q…nvrg

2026-06-30 11:52:27 UTC

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Would love to be capable of an easy run 🤷🏽‍♂️

2026-06-30 11:51:09 UTC

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In Köln wäre das ein Laden den ich eher meiden würden 😂

2026-06-30 11:49:37 UTC

74/176
Having still a tight back and found no time to see a doctor. Had some muscle treatment done, but the underlying cause is still there. I have a physio appointment on Wednesday. This weekend I’m heading to Tyrol for some hiking. Would be good if my back cooperated by then. 😂

2026-06-30 11:48:55 UTC

73/176
Rest day

2026-06-30 11:48:36 UTC

72/176
Forced rest day.
No training for me. I’ve got a tight back. 🤷🏽‍♂️

2026-06-28 10:35:05 UTC

⚡️
@npub1xnf…lpr5
#nevent1q…exgn

2026-06-28 10:33:36 UTC

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Perfect finisher for the week 🎯

2026-06-28 06:43:00 UTC

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You did great man! 🔥 As your image states “only sheep follow the herd” 🤙🏽
https://blossom.einundzwanzig.space/364d62882b3338fdfca42939999df12f9163446b8f174a74b807e0ab366d4465.jpg

2026-06-27 18:08:17 UTC

71/176
First things first. Hyrox seems the ideal addition to my marathon program. Both my anaerobic performance and my ability to handle anaerobic stress have improved a lot. Today’s session felt quite easy. 7x 1 min strides with a pace of 3:50 min/km. I’m so happy to be on the right path. 🙏
https://blossom.einundzwanzig.space/4d979862dd53764ed19e5c7996f28f6ff3f675a7e07ecc99ff79a6e5a1e06769.jpg
https://blossom.einundzwanzig.space/95886f94132d06bf2128c1f3d734df69d05c283f5c263ba5e5861882fe9301a9.jpg

2026-06-27 18:00:50 UTC

70/176
Rest day

2026-06-27 04:38:07 UTC

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Such a cool idea! 🎯

2026-06-27 04:37:41 UTC

👀
#nevent1q…4kf8

2026-06-26 18:54:27 UTC

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I’m doing my training in the early morning. Hyrox Starts usually at 6 am so I’m fine with doing my running sessions at the same time. 🤷🏽‍♂️

2026-06-26 17:29:35 UTC

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Warum wird gerade bei der Headline nicht gegendert?

2026-06-26 17:23:40 UTC

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Best decision. Even I would prefer the treadmill 🤷🏽‍♂️

2026-06-26 10:49:47 UTC

👀
#nevent1q…m0n9

2026-06-26 10:48:32 UTC

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Ich fand seinen vibe auch schwer erträglich. Habe durchgehalten, weil ich die Gäste sehr schätze.
Am Ende sind alle Unzulänglichkeiten die Manu Bitcoin zuschreibt, nur am Übergang zum Fiat / KYC System ein Problem. Bitcoin legt dieses Fiasko des legacy Systems offen, warum dann die Kritik?

2026-06-26 06:43:54 UTC

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Not working.
https://blossom.einundzwanzig.space/55c1726b55f691608302190bc3355906d356c9ad210b8ab17f2ce9d86c4c849d.jpg

2026-06-26 06:07:11 UTC

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Much respect ❤️ Last time I tried it, I finished 4:28 😂 Had a wonderful half-marathon pace and then wonderful cramps. I made it over the finish line which I’m proud of. My former me would not have done that.

2026-06-26 05:48:19 UTC

👀
#nevent1q…avgm

2026-06-25 18:30:49 UTC

👀
#nevent1q…jr5n

2026-06-25 18:29:18 UTC

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It stagnates around 3:35:44. I will reduce my Hyrox sessions to one per week to focus more on running. That should reduce my overall load and benefit my running performance.

2026-06-25 17:37:50 UTC

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https://media.tenor.com/92fv6uBxxNQAAAAC/john-travolta.gif

2026-06-25 17:32:55 UTC

Tune in, If you want to get insights into how the German speaking community celebrates the 🐻
#nevent1q…u8le

2026-06-25 09:31:42 UTC

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🎯
Aiming for sub 3:30 h. 15 weeks to go.

2026-06-25 09:27:42 UTC

69/176 🤭
Running away from the heat. 🏃🏽
https://blossom.einundzwanzig.space/4c61c16a6aaff2d178b6c35aca6ec00483549a10f0c217e519dd7a3bcd56ba57.jpg

2026-06-25 09:24:53 UTC

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Approved

2026-06-25 09:21:31 UTC

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Wishing you an awesome good morning! 🏃🏽

2026-06-25 09:17:51 UTC

👀
#nevent1q…7gkn

2026-06-25 09:13:25 UTC

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Could be worse 😃

2026-06-24 18:09:02 UTC

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I have similar problems with my Garmin watch. My old polar watch was way better regarding GPS reception.

2026-06-24 08:23:26 UTC

68/176
Had a wonderful morning stroll 😃
https://blossom.einundzwanzig.space/a28332032a3d851d7eff847e3c60b3b8563f44efeab2ace1f8dccdb2b0c42c9f.jpg

2026-06-23 07:00:48 UTC

67/176
Finally managed to do an early run. This is so much better!
This post is sponsored by @npub1qv0…ujnc and their new Blossom server ❤️ Thank you guys 🙏
https://blossom.einundzwanzig.space/849368b33fef6a04d54fe8e3d48a2558c1b688b612c167e780e402b121def3d0.jpg

2026-06-23 06:56:04 UTC

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https://media.tenor.com/rUj6ZcO1UPwAAAAC/a-tribe-called-quest-hip-hop.gif
https://youtu.be/O3pyCGnZzYA

2026-06-22 16:25:57 UTC

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Noch einer der glaubt, Hitler wäre noch unter uns.
https://media.tenor.com/ZFc20z8DItkAAAAC/facepalm-really.gif

2026-06-22 09:03:17 UTC

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Usually 😂 But the high temperatures fuck-up my whole workout schedule. I took it as a threshold workout.
https://image.nostr.build/b043a2ecccb85b9effa3176873894cbd0346c71d7a2c91c7f8b81c9f496a4df1.jpg

2026-06-22 08:27:41 UTC

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2026-06-22 08:04:53 UTC

66/176
Rise early, suffer willingly, repeat. 💪
6 minutes per station / 1 min rest btw
1
SKI 30" ON / 30" OFF
2
200m Sandbag lunges 20 kg
3
SLED PUSH 40kg EMOM 15m
4
Row 30"/ 30" (stay below 1:50/500m)
5
Burpee broad jumps 120m
6
Wall balls 7kg EMOM 15 reps
https://image.nostr.build/9a1a60d0c6abe869954f21c89b88fa93cb1a396c542e9a0deb0456eda13580ba.jpg

2026-06-22 07:55:34 UTC

65/176
Rest day. Plain and simple.

2026-06-22 07:50:13 UTC

👀
#nevent1q…7kw0

2026-06-22 07:47:02 UTC

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💪

2026-06-21 18:41:42 UTC

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True beauty ❤️

2026-06-21 10:52:49 UTC

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That’s the way 🤙🏽 It is tiresome to go a slow pace but it pays out on race day.!

2026-06-21 10:48:58 UTC

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Keep pushing 👍🏽

2026-06-20 22:46:12 UTC

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At that time of the day we are never more than 10-12. It’s just one big room, max capacity per session is 20 people. When we are more than 10 CO2 is a serious problem.

2026-06-20 22:42:29 UTC

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This will stay a well kept secret.

2026-06-20 22:40:36 UTC

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How is it going?

2026-06-20 17:24:40 UTC

64/176
The first 30 minutes felt ok. The last 15 were pretty tough, until I took a dump in the woods. Was instantaneously in my flow again. 🧘🏽
https://image.nostr.build/6b3335b98b7150db1605c62bc66d38ad5a34aa869c5800759533c5e82ace394c.jpg

2026-06-20 05:57:34 UTC

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😍

2026-06-19 09:10:41 UTC

👀
#nevent1q…f9wk

2026-06-19 08:57:54 UTC

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Good job! 👏

2026-06-19 08:57:15 UTC

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It was okay. 6 am and we had massive floor fans running. 🙌

2026-06-19 08:25:27 UTC

63/176
Rise early, suffer willingly, repeat. 💪
YGIG
1
Curved Runner 2x 250m + 1x 100m
Rest of the time: 2 lanes Farmers Carry 32 kg
2
1 lane Sled Push 45 kg
3
2 min Ski Erg max Meter
Into
20 Burpee to Target (splits of 5)
4
Row Erg 200 m (each one did little more 800 m)
5
6 lanes Sandbag Lunges 35 kg
Into
Wall Balls 7 kg (we did slightly more than 100)
6 minutes under load, 48-60 seconds pause, 34 minutes in total
Finisher: 5 burpees per minute / +2 every minute.
https://image.nostr.build/10fbaeaa165feae2c4122db58aa37c79b8a2d4331bb3dfe6e2b4d606fc1a45f1.jpg

2026-06-19 07:40:05 UTC

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Pretty fast 💪 How many seconds per interval?

2026-06-18 19:20:40 UTC

62/176
No 🏃🏽 today. I was too late, it got too hot. It’s that time of the year to set the alarm to 5 am. 😴

2026-06-18 19:04:58 UTC

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I will. Friday 6:15 am is the time to suffer.
Heat has such a negative impact on my performance. 🤷🏽‍♂️

2026-06-18 12:08:28 UTC

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I fell instantly in love with him ❤️

2026-06-18 12:02:29 UTC

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Exactly what I would have needed. It’s way to hot down here. Woke up to late to go for a run. 🤷🏽‍♂️

2026-06-18 07:04:22 UTC

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GM 🫂

2026-06-18 07:03:19 UTC

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Amen brother! 🙌

2026-06-17 19:31:50 UTC

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This for example:
https://thehackernews.com/2026/06/ai-agent-uncovers-21-zero-days-in.html?m=1

2026-06-17 17:17:12 UTC

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I could imagine that some of the bigger custodians get hacked. See all the zero days that pop up due to AI.

2026-06-17 17:13:13 UTC

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GM! Mountain Man 🛘
https://media.tenor.com/UKh-M6ISx_UAAAAC/family-guy-the-fat-man.gif

2026-06-17 16:53:34 UTC

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My execution score was around 80%. I’m partially too fast 🤷🏽‍♂️

2026-06-17 11:03:09 UTC

61/176
Did the same route as yesterday but had to do an obstacle run because of a school event. 500 kids running circles with their phones in their hand and equipped with headphones 🤷🏽‍♂️
https://image.nostr.build/5d34af21144c752f3d9d0a95002829cc72445608f53475c99aae5731583f0e84.jpg

2026-06-17 10:59:43 UTC

60/176
On the road again 🎶🎵🎶
https://image.nostr.build/996fb980c124f6eb27a7d76de060f5e0b320e6b032d7b0efd81f8e93f2e801d6.jpg

2026-06-17 08:40:39 UTC

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Respect, can’t do it for a longer timer. My mental health deteriorates noticeably when training on a treadmill 😃

2026-06-17 08:29:01 UTC

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What stand would you use? I would love to have an keyboard with an integrated one which also fits in the case I use with my DC-1.

2026-06-16 07:41:01 UTC

👀
#nevent1q…y572

2026-06-15 20:51:00 UTC

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You are a beast! 🔥 Congratulation!

2026-06-15 19:49:26 UTC

Belgien nimmt Bitcoin Züge. Alle vier Jahre wird zuverlässig der Bottom erreicht. Geheimfavorit my ass.

2026-06-15 19:45:15 UTC

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https://media.tenor.com/jyzUbEuSNk0AAAAC/tip-hat-how-do.gif

2026-06-15 06:26:15 UTC

59/176
GM all you purple, ginger and what not Nostriches!
Rise early, suffer willingly, repeat. 💪
https://image.nostr.build/ec87e107260f1da5182245f4ca43f9bf41b975a2c7ec75a054485e89a9cb0768.jpg

2026-06-14 19:20:38 UTC

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Was it that obvious? I’m a little rusty. 🤷🏽‍♂️

2026-06-14 14:09:30 UTC

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True beauty ❤️ How do you dress for conditions like this? Is it as cold as it looks?

2026-06-14 10:43:27 UTC

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#nevent1q…5uku

2026-06-14 08:47:49 UTC

58/176
I can remember the times when I barely scratched the 10 km mark after 1 hour of running. I’m so grateful to be healthy 🙏
https://image.nostr.build/590be04a2d86e3c679349f3dd02f0185cc36c410471dfa05afd73f2ccbda53bc.jpg

2026-06-14 08:41:37 UTC

👀
#nevent1q…rfqc

2026-06-13 19:47:34 UTC

57/176
Rest day. I used my forced rest day for a longer stretching session. I started a year ago because I wanted to fix my poor posture. Now I’m doing Hyrox two times a week and I’m preparing for my second marathon. Every journey starts with the first step. 🙏
https://youtu.be/tnZ96Y2C28Y

2026-06-13 18:54:12 UTC

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Wow! Das sieht schon sehr geil aus!

2026-06-13 14:09:22 UTC

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Der feine Herr 🧐

2026-06-13 08:48:54 UTC

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Keeping a slower pace is often the hardest part 🤙🏽

2026-06-13 08:47:03 UTC

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As rarely as I do it I find the downhill sections are always way more demanding than the uphill sections. It costs so much power to slow down when running downhill and I it mentally demanding to find the right speed.

2026-06-12 19:36:16 UTC

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You can bet on it! 😃 The Friday coach is usually the toughest. She is a Hyrox Pro Athlete and knows how to push the limits.

2026-06-12 10:47:09 UTC

56/176
Had a great early morning session! Turned my watch off to early 🤷🏽‍♂️
YGIG
20 seconds to switch between each exercise / 10:30 min under load / 1 min rest to switch from A to B to C
A: 3:30 min each max. meter
1. Run 200m
2. Sled Push into Sled pull
3. Burpee broad jumps 10 each
B: 3:30 min each max Reps/Cal
1. Row 250 m
2. 4 lanes Farmers Carry into Hand release Push Ups 10 reps together
3. Burpee Box Jump
C: 3:30 min each max. Reps/Cal
1. Ski 250 m
2. 2 lanes sandbag Walking Lunges 30 kg
10 Wall Balls 6 kg
Finisher: 50 m treadmill for 3:30 minutes. We did 960 m.
https://image.nostr.build/d72e61a3cf1326f37f33c1f785e43aaecb922dd7a379aa09e94f7c1b4b826ce7.jpg

2026-06-11 19:09:07 UTC

55/176
Again my coach says I should take it easy. Might have something to do with our youngest one and her nightly Muay Thai session. Got a lot of elbows and knees to my body 😂
https://image.nostr.build/f3e528ee6693cbb70b8f11d9ee68041f803dc5537aff154369a56dc15899a116.jpg

2026-06-11 19:07:00 UTC

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Nothing stops this train 🤙🏽

2026-06-11 19:05:48 UTC

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It was a necessity for me because as I started running again I was on Oahu and I really wanted to try Altra running shoes. The only one available was a “race” shoe. Back in Germany I bought an Altra daily trainer. Beside the fact that the racer is lighter it challenges my body in a different way than my daily runner. To me, this is a positive.

2026-06-11 15:48:38 UTC

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“Weil es Deutschland verdient hat. Weil wir Deutschen es verdient haben endlich mal selbständig zu handeln und nicht Verantwortung an die Regierung abzutreten. Weniger Staat und nicht andere Holzköpfe an den Machthebeln.”
- PlebInstitute, 2026

2026-06-11 10:35:25 UTC

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That’s pretty fast ⚡️

2026-06-11 08:25:41 UTC

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It feels so useless. It nearly takes more time to put on my running gear than to do the workout. 😃

2026-06-11 08:24:05 UTC

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GM! The right thing to do after a hard day of work 😉

2026-06-11 08:21:01 UTC

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Wir scheinen uns besser um unserer Gäste zu kümmerten, als um uns selbst 🤷🏽‍♂️

2026-06-11 07:58:00 UTC

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Is there any hope that you fix this iOS error? You resolved the GitHub issue but the error is still preset. If I disable “trainings” from apple health then the error is gone.
https://image.nostr.build/d00a92ca14795804addd249e33a4bd7861ef80e903c3d642a795311888940ad2.jpg

2026-06-10 19:07:00 UTC

54/176
It’s not much but it’s honest work. 🤷🏽‍♂️
https://image.nostr.build/1eaf4fec3c31295c9d01ad290d93fc2e09a19906d71f7f488b292b614eec5c9a.jpg

2026-06-10 12:36:14 UTC

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There seems to be a mismatch between my perception of the industry and the reality 🧐
https://media.tenor.com/wsTs17fkulUAAAAC/moseni-tajop.gif

2026-06-10 11:42:46 UTC

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I’m not sure, could be this one
https://mannkitchen.com/products/the-original-pepper-cannon-pepper-mill

2026-06-10 10:43:36 UTC

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At this point in my life I’m wise enough to order a bottle of water with every bottle of wine. So it was fun. 🤙🏽