Nostr notes by R5ZM2

22:56 but it was a shock to the system as not used to 5k efforts ...

2026-04-27T20:35:09+02:00

In reply to nevent1q…pxe6
_________________________

22:56 but it was a shock to the system as not used to 5k efforts 👍

Sunday morning #runstr Intention was to keep it aerobic and not ...

2026-04-26T13:10:16+02:00

Sunday morning #runstr

Intention was to keep it aerobic and not let HR get too high but kicked it up a bit mile 9, might attempt another 5k pr soon.

#exercise #running

Thanks! Your progress is really impressive 👍

2026-04-26T12:47:48+02:00

In reply to nevent1q…nljc
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Thanks! Your progress is really impressive 👍

These brakes are a pain in the arse, early IS Mount ...

2026-04-24T21:06:19+02:00

These brakes are a pain in the arse, early IS Mount (International Standard) calipers messing around with shim washers between the forks and calipers to centralise the pads/rotor, manual adjuster on the cylinder reservoir to allow for fluid expansion, the plunger inside has a habit of getting stuck on the adjuster threads so you turn the adjuster and nothing happens, had to ride back with the brakes binding once.

Old mountain bike with RockShox isn't really ideal for road miles.

When I was in secondary school my mate's dad died and he went ham with the inheritance, he had one of the first carbon fibre full suspension mountain bikes, a GT STS (Really exotic at the time) and also had a Hoffman Flatland BMX which was probably a bit of a tank compared to modern bikes. Skateboard & Bmx vhs videos were quite big back then and he'd probably watched that Mad Mat Hoffman tape where he rode one of his bikes off a cliff while wearing a parachute to test the strength.

#bikestr #bikestr

Heart rate figures and zones are individual specific and based on ...

2026-04-24T20:32:38+02:00

Heart rate figures and zones are individual specific and based on that person's max HR but I was quite happy with 123bpm average for 2hr47 mins of continuous cycling (minus traffic light stops) and just taking a bottle of water. It's only the inclines later in the ride where you start to feel the glycogen depletion in the thighs.

#exercise #health #cycling

It can be a bit frustrating trying to get your heart rate down ...

2026-04-22T19:09:04+02:00

It can be a bit frustrating trying to get your heart rate down when you first start running but you will see progress if you stick with it.

1-2 months ago, to keep my avg HR in a range of 130-145bpm for this 7 mile route - my average pace was around 11mins/mile, today it was 9.27.

#exercise #running #runstr

If you want to lose weight start moving or running, don't ...

2026-04-22T18:58:20+02:00

If you want to lose weight start moving or running, don't associate running with pavement pounding, bad knees, red faced, gasping, heart pounding, if that's all you do it just stacks fatigue, possibly does more harm than good, can keep cortisol/stress levels high if done frequently and risks injury.

Lower effort light runs, conversational pace, easy breathing, lower heart rate (not easy when you start, something I still struggle with) no need to be out for hours at a time, forget about speed and focus on effort, walk if you have to, this aerobic steady exercise helps with weight loss and relies more on fat for fuel.

It seems to be working for me, I've lost that much weight the skin is loose where my gut used to be, I thought I was around 165-170lb but I bought some scales yesterday and I'm down to 156lb, at 6ft I could actually do with putting some back on as long as it's muscle.

Consistency is probably key, for general health frequent shorter runs are better than one grueler a week.

#exercise #health #fitness #running

Good watch if you like old dirtbikes and seeing them brought back ...

2026-04-18T22:51:51+02:00

Good watch if you like old dirtbikes and seeing them brought back to life, this one turns into a bit of a saga though.

Haven't touched a barbell in years and my strength training ...

2026-04-18T16:14:00+02:00

Haven't touched a barbell in years and my strength training needs some work tbh, I was going to put this old bench out for the scrap man because I wasn't using it and don't really have the room for it but had a go with it just to see where I was at.

Going off the last time I weighed myself I managed 3 reps with 83% of my body weight, I didn't have the collars on but that was all I felt safe trying with me being as rusty as the bench and felt I wouldn't be able to do my bodyweight.

Gonna keep the bench and try to do some exercises with it but using dumbells, safer and takes up less space. Saw a video on YouTube the other day of Khamzat using 50kg dumbells which is really impressive given his stature and weight class.

#exercise #fitness #bones #strength

You have to be careful buying stuff off Vinted because people ...

2026-04-18T15:19:36+02:00

You have to be careful buying stuff off Vinted because people will try and sell fakes or only show limited images on the listings where you can't see the sown in wash labels etc.

Some bargains to be had though on new unused items and there are actually some decent honest folk still out there.

New trainers, better fueling and some training - nearly 14 ...

2026-04-18T14:45:08+02:00

New trainers, better fueling and some training - nearly 14 minutes faster than when I last tried the half marathon distance.

Crossing roads, terrain changes, uneven pavements etc but I guess it's the same for everyone who runs locally and not in a race.

Hydration vest, x1 500ml soft flask water, x1 500ml soft flask water, salt, 2 tblsp Maple Syrup, 2 tblsp of soft brown sugar (stirred up in a jug first) The mix should be around 52g of carbs so approx equivalent of 2 gels.

#exercise #running #runstr

4 mile aerobic 132bpm avg (low for me) 34 second stride to test ...

2026-04-17T18:50:39+02:00

4 mile aerobic 132bpm avg (low for me) 34 second stride to test leg turnover 4:08min/mile pace.

Crazy looking bike.

2026-04-17T08:21:59+02:00

In reply to nevent1q…8wkg
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Crazy looking bike.

Gets a like just for the cool truck label.

2026-04-16T19:02:37+02:00

In reply to nevent1q…jl3v
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Gets a like just for the cool truck label.

These Hoka Stinson 7 were my first ever pair of running shoes ...

2026-04-16T18:39:54+02:00

These Hoka Stinson 7 were my first ever pair of running shoes which I purchased about 7 months ago, don't know exactly how many miles they've done but since I got a fitness watch in late December last year I've ran 395 miles so they've easily done over 400 miles mostly all on roads, pavements and asphalt.

Hoka Stinson 7 aren't really road running shoes and are more of a trail/road running hybrid, when I bought them I didn't really know anything about running shoes and wasn't aware of things like 'heel drop' 'toebox' 'rocker or neutral' and those Stinson 7s are more on the boaty side - quite a high stack, are more rocker than neutral, not very springy or responsive for speed and probably a tad heavy. This was probably okay when I started because I had lower cadence, was probably over striding and landing more on my heels but now I'm more of a mid/forefront striker with higher cadence I felt I'd be better with something more neutral and responsive.

I haven't got money to burn but decided to get 2 pairs that I could alternate (makes them last longer) Shopped around a bit and saved money by buying older/previous year's models, got a pair of Saucony Ride 18 for everyday use and a pair of Saucony Endorphin Speed 4 for tempo, interval, 5k type stuff. The Ride 18 have a dark sole but the best deal I could find on the Endorphins were light grey with a white sole 🫣

Been out in the Rides so far and they feel lighter and springy compared to the old Hokas but still soft.

#exercise #running #runstr #footwear

Running faster isn't the issue, it's the ability to hold ...

2026-04-16T18:34:06+02:00

Running faster isn't the issue, it's the ability to hold faster paces for longer, my fitness and pacing needs improving.

Tried x2 10 mins but overcooked the first lap a bit at 6.43min/mile pace, 1min40 jog, then another 10 mins but wimped out at 6mins37, pace was 6.53 but I felt it fading so stopped.

Haven't tried a flat out km or mile but Garmin captured 4.04 for a km and 6.36 for a mile today.

#exercise running #runstr

That's good pace 💪

2026-04-11T15:51:51+02:00

In reply to nevent1q…zvur
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That's good pace 💪

You see that whitish silver haze in front of the sun? Where I am ...

2026-04-11T13:25:03+02:00

You see that whitish silver haze in front of the sun? Where I am in the UK we can go days and weeks where the whole sky looks like that in every direction, often featureless and no warmth.

"It's just contrails bro, it's just weather bro" - yeah OK then.

More and more people on X are posting about #geoengineering #chemtrails, the truth will come out eventually just like the scamdemic.

Never even heard of SARMs (Selective Androgen Receptor ...

2026-04-09T21:16:19+02:00

Never even heard of SARMs (Selective Androgen Receptor Modulators) but apparently they're a new type of drug that are similar to steroids.

There's a guy on YouTube that makes fitness related content called Greg Douchette and from watching his videos there seems to be a worrying trend of young men/teenagers as young as14-16 taking SARMs, steroids, Tren etc to get jacked, maybe they see it as a career path - jacked YouTuber, Instagram influencer that kind of thing.

World class former bodybuilders such as Dorian Yates, Lee Priest and Jay Cutler have spoken recently on podcasts and interviews of how your average gym bro nowadays takes more gear than what they took when they were competing at the highest level where you have to take stuff to stand a chance.

#health #exercise

On most of the fasting related content I've seen online, the ...

2026-04-09T20:48:01+02:00

In reply to nevent1q…lsu6
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On most of the fasting related content I've seen online, the person doing the fast often says they feel amazing, anything over a day and I've felt like crap 😂 Probably sugar and coffee withdrawal. Good luck.

U wot m8? 🇬🇧 Don't 'Fags burn in hell' American ...

2026-04-09T19:42:47+02:00

U wot m8? 🇬🇧

Don't 'Fags burn in hell' American bible bashers usually turn out to be a bit Ted Haggard 😂

quoting
nevent1q…rraf
The subtle faggotry of online british men.

Tempo 🏃 Didn't really improve much but just slightly ...

2026-04-09T19:13:06+02:00

Tempo 🏃 Didn't really improve much but just slightly faster pace, 10 mins 7.13mi - 80 second jog - 10 mins at 7.16 mi. Last time it was 7.25 & 7.21mi.

#exercise #running #runstr

30mins recovery run, 2.5 miles, 125bpm avg, can't get HR any ...

2026-04-05T11:04:16+02:00

30mins recovery run, 2.5 miles, 125bpm avg, can't get HR any lower unless I walk or the terrian is totally flat 🤷

Stumbled across a load of Japanese users on X posting about ...

2026-04-04T23:08:24+02:00

In reply to nevent1q…c7zp
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Stumbled across a load of Japanese users on X posting about geoengineering and chemtrails the other day.

Blocked that account on X, posting too much rubbish of old ...

2026-04-04T22:48:41+02:00

In reply to nevent1q…epfn
_________________________

Blocked that account on X, posting too much rubbish of old footage from other conflicts.

A bit of a grey zone run tbh, avg HR 149bpm but spent most of the ...

2026-04-04T22:43:24+02:00

A bit of a grey zone run tbh, avg HR 149bpm but spent most of the second half over 150bpm, slowed right down on the hills but didn't do any walking. Took 2 500ml soft flasks, 1 water, 1 salted water with 2 tablespoons of Maple Syrup but that's only about 27g of carbs for the 3hr run but given my HR - that probably wasn't enough. Didn't bonk but knocked it on the head at 18 miles as to not carry any fatigue into next week's runs.

#exercise #running #runstr

How freaky do you have to be to buy some guy's used 'but ...

2026-04-03T23:14:39+02:00

How freaky do you have to be to buy some guy's used 'but in very good condition' shorts off Vinted?

Added to favourites 67 times 😂 C'mon man.

#laughstr #funny

Professor Marandi said the US can't reach the underground ...

2026-04-03T12:27:06+02:00

In reply to nevent1q…qn5d
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Professor Marandi said the US can't reach the underground missiles so they're trying to destroy/demoralise the country by bombing refuse collection depots, chicken farms, universities, medical facilities and now infrastructure like bridges, war crime after war crime.

The fall of the Epstein class might come when soldiers & sailors (who aren't from privileged backgrounds) revolt and say we aren't fighting your dirty wars, there's hints of this already with US sailors blocking the toilets on ships etc and Hegseth firing Generals because they probably won't go ahead with his BS plans.

Not sure this achieved much but went out with no set plan of what ...

2026-03-31T21:02:31+02:00

Not sure this achieved much but went out with no set plan of what I was supposed to be doing.

10 mins warm up
5 mins at 6.49mi
90 secs jog
5 mins at 6.47mi
cool down

Should've been either x2 10 mins or x3 5 mins but overcooked the pace a bit for my conditioning so just did x2 5mins, could've tried the 3rd 5 mins but it may have turned sloppy or not a quality effort/lap. Next time maybe 7.10 - 7.20 mi.

Wasn't trying to set a 1km time but Garmin captured a new PR of 4:10.

#exercise #running #runstr

Had a bit of knee gyp the other day, not runner's knee ...

2026-03-26T20:34:50+01:00

Had a bit of knee gyp the other day, not runner's knee kneecap related but on the side maybe IT Band stuff or I've knocked it so taking a few days break from running and did bike today.

Never really took the cycling too seriously, more recreation plus exercise, no fueling strategy just water.

Could do with adding more strength training tbh but never had a gym subscription.

#exercise #running #runstr #bikestr

That's gotta be Todd Edwards! Shut the door ✝️

2026-03-26T18:00:48+01:00

In reply to nevent1q…rfh3
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That's gotta be Todd Edwards! Shut the door ✝️

One of Naval's posts on X was something along the lines of ...

2026-03-22T23:25:43+01:00

In reply to nevent1q…6yk6
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One of Naval's posts on X was something along the lines of "A true sign of intelligence is getting what you want out of life" which kinda rubbed me up the wrong way when I read it tbh 😂 Define smart though, intelligence manifests itself in different forms.

I recall listening to Szabo & Naval on Tim Ferriss in 2017 ...

2026-03-21T19:50:33+01:00

In reply to nevent1q…whn9
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I recall listening to Szabo & Naval on Tim Ferriss in 2017 but unfortunately still wasted btc on shitcoining, lesson learned.

How does it get delivered? Already split? Green or dried? Loose ...

2026-03-21T18:42:52+01:00

In reply to nevent1q…znxh
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How does it get delivered? Already split? Green or dried? Loose or in those bulk bags? Firewood is quite expensive in the UK but I guess pre split kiln dried hardwood in bulk bags is a high range product.

Away from all the madness in the world, sounds ideal.

2026-03-21T15:02:09+01:00

In reply to nevent1q…thfu
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Away from all the madness in the world, sounds ideal.

Also, '10% for the big guy' & Hunter's paintings ...

2026-03-21T13:24:51+01:00

In reply to nevent1q…8ket
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Also, '10% for the big guy' & Hunter's paintings were ameteur hour compared to the Trump clan & Kushner's dealings.

First attempt at a dedicated 5k, looked at the watch with 0.35 ...

2026-03-21T12:27:36+01:00

First attempt at a dedicated 5k, looked at the watch with 0.35 miles to go and thought I was going to die but once I'd finished and walked for 5 mins started thinking "That wasn't too bad" 😂

#exercise #running #runstr

2000lb bombs being loaded onto American bombers at RAF Fairford ...

2026-03-19T21:53:29+01:00

2000lb bombs being loaded onto American bombers at RAF Fairford in Gloucestershire and flying out to bomb Iran, do UK citizens get a say in this - of course not!

https://x.com/FurkanGozukara/status/2034627190013239443?s=20

High trust society? Not like the UK and London then where hooded ...

2026-03-19T21:44:48+01:00

High trust society? Not like the UK and London then where hooded up scrotes cut through bike locks with a 18v cordless grinder/cutting disc throwing sparks and no one intervenes because you'd get arrested if you did anything.

quoting
nevent1q…9uyg
https://x.com/soveyx/status/2034599138268999714

All I see in the UK is construction and building work on ...

2026-03-19T21:28:01+01:00

All I see in the UK is construction and building work on greenbelt or farmland. There's an industrial/business park not far from me and they're now expanding it into several acres of previous farmland, the hedgerows and the odd oak trees that separated the fields have all been cut down and bulldozed, want to hear the kicker? A few of the units on the existing business park have laid empty for years.

Then there's the sprawling new build housing estates spreading out in every direction of most small towns totally devoid of wildlife and greenery just brick and tarmac with a few square metres of shit lawn and paving for a garden.

The amount of speed cameras popping up everywhere is getting kinda crazy as well, not just one or two but several spread out along most routes even B roads that measure your speed from one to the other, if the paedo elites want to roll out their dystopian 15 minute cities - the UK will no doubt be the testing ground.

I know wilderness and homesteading is often overglamorised and can actually be a tough life but these new build housing estates are just soul crushing.

There's footage on X of 2000lb bombs being loaded onto ...

2026-03-19T20:48:25+01:00

In reply to nevent1q…4guw
_________________________

There's footage on X of 2000lb bombs being loaded onto bombers and taking off from an RAF base in Gloucestershire.

Tried to keep it light and aerobic, one of the hills spiked ...

2026-03-19T20:38:47+01:00

Tried to keep it light and aerobic, one of the hills spiked me162bpm but average was relatively low. Just took a bike bottle with water & salt but it wasn't about time/performance/speed.

Got 35mph out of it down one of the hills but didn't fancy the Michael Guerra plank move 😂

#exercise #bike #bikestr

They've been running amuck with this shit in the UK but ...

2026-03-18T09:10:03+01:00

In reply to nevent1q…prgu
_________________________

They've been running amuck with this shit in the UK but hardly anyone seems to care. Public figures and politicians keep quiet to preserve their gig or big salary, same with scientists - keep the global warming hoax going or lose your Gates Foundation funding.

Haven't tried running a 5k yet but had another go at tempo; ...

2026-03-17T20:50:34+01:00

Haven't tried running a 5k yet but had another go at tempo; x2 10mins with 90secs breather inbetween. Garmin captured a new PB from the session, probably couldn't hold that 10 minute pace for full 5k though.

5k runners are psycho's though because your brain starts telling you to stop 😂

#exercise #running #runstr

Just been watching a series on YouTube of Paul Sellers making a ...

2026-03-15T17:33:29+01:00

Just been watching a series on YouTube of Paul Sellers making a woodworking bench, every single component was thicknessed, squared up and flattened by hand using a plane, that's a lot of work! Gotta respect those who came before us and used to do everything by hand like pit sawing lumber.

When people think of Snap On tools they think high gloss mirror ...

2026-03-15T14:00:09+01:00

When people think of Snap On tools they think high gloss mirror finish chrome but did you know about 20 years ago they had a range called Eurotools with less chrome and matte finishes more associated with European brands like Hazet. The spanners were good and strong though, they had that dense heavy feel like old Britool & KingDick before the brands were bought out and the quality went away.

Many years ago when I used to purchase tools directly off the Snap-on truck quite a lot of the items were actually Bluepoint, in the image the slip grips, air ratchet and ballpien hammer are all Bluepoint.

Did you know that VW vehicles which are now considered classics used to come with a Hazet 'roundbox' tool kit?

#tools #toolstr #car #carstr #repairs

Locked out of Primal after an anal bleaching session at the ...

2026-03-13T20:39:13+01:00

In reply to nevent1q…vpcw
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Locked out of Primal after an anal bleaching session at the salon.

Didn't care how long it took or how fast I was running as ...

2026-03-13T18:19:43+01:00

Didn't care how long it took or how fast I was running as it's about trying to build an aerobic base, the only data feeds displayed on the watch while out were HR & Cadence.

There was 682ft of ascent during the run and I wanted to cap my HR at 145bpm so walked on some of the hills, around 3 mins total.

Didn't take any water and it was windy af, maybe in better conditions HR could've been lower.

#exercise #running #runstr

Knipex Cobra are good pump pliers and the adjustment mechanism ...

2026-03-13T17:30:57+01:00

Knipex Cobra are good pump pliers and the adjustment mechanism has never slipped on me unlike inferior slip joint pliers. Bahco make good adjustable spanners for plumbing work or general use, obviously if you're working on cars you'd be using normal combination wrenchs of a fixed size 🔧

When it comes to spanners, once you go over a certain size you might as well just get a big adjustable as it gets expensive to buy single big spanners, the biggest I've got is 36mm and a big adjustable that goes up to 80mm.

The photo doesn't do it justice 😂

#tools #toolstr

quoting
nevent1q…t3wu

I am working on an essential tools list for beginners…

One of the tools I suggest is a pair of groove joint pliers.

However, I really think the Knipex Cobra Plier looks to be superior.

Does anyone have experience with this brand?

I may have to test one!

#asknostr #grownostr #tools

When I did plumbing stuff full-time, Knipex Cobra (same as your ...

2026-03-13T16:52:34+01:00

In reply to nevent1q…0hgh
_________________________

When I did plumbing stuff full-time, Knipex Cobra (same as your pic) and Bahco Ergo wide adjustable spanner was the combo I used the most, the spanner opened wide enough for 15 & 22mm compression fitting nuts (24 & 32mm across the flats) without being cumbersome like a spanner that opens that wide would usually be or a combination spanner open/ring that would be twice as long, maybe if you were dealing with something seized you may have needed more leverage but it was rare tbh.

Fucking disgusting, I now understand why the left hated Trump so ...

2026-03-13T09:26:28+01:00

In reply to nevent1q…v33s
_________________________

Fucking disgusting, I now understand why the left hated Trump so much, was the 170+ kids incinerated a game to them?

Many people online say Zinc + Magnesium helps with sleep (ZMA ...

2026-03-13T09:20:37+01:00

In reply to nevent1q…9xay
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Many people online say Zinc + Magnesium helps with sleep (ZMA supplement) But it's doubtful a few supplements could override the effects of external life circumstances.

It's not sexy 💋 There's no stats to flex 💪 But keep ...

2026-03-12T19:22:08+01:00

It's not sexy 💋 There's no stats to flex 💪 But keep stacking some low effort aerobic miles.

#exercise #running #runstr

💥 Blast from the past! Just having a game of Lemmings played ...

2026-03-12T19:10:03+01:00

💥 Blast from the past! Just having a game of Lemmings played in the browser via one of those online DOS emulators.

Even if you've only got an entry level Garmin watch like mine ...

2026-03-10T20:41:15+01:00

Even if you've only got an entry level Garmin watch like mine - Forerunner55, you can still create a workout on the Garmin App and Bluetooth it to your watch which I thought was cool and didn't know you could do.

Created a strides workout and tried it today, loads better than looking at the watch or manually pressing lap. Set it for 20 second strides with 2 minutes recoveries x5, the watch beeps 3 times and then vibrates to start/stop the intervals while also collecting and separating the data, still managed to mess the data up though on the last recovery by manually stopping the session instead of letting it finish on its own.

Easy aerobic 6 miles, pace increased to 10:57 min/mile but maintained the 136bpm lower aerobic HR, 171spm avg. So the zone 2 stuff must be paying off.

Then some strides, 20 seconds, 2 min recovery x5.

#exercise #running #runstr

"Cow farts cause global warming, plebs and serfs will have to ...

2026-03-08T15:16:14+01:00

"Cow farts cause global warming, plebs and serfs will have to stop eating meat, petrol and diesel vehicles must be banned along with wood burning stoves"

The Epstein class... Bombs Nordstream and releases half a million tonnes of methane, bombs Iran's oil & gas infrastructure just as they did during the Gulf War, US military emits more greenhouse gases than most countries a year, the elites all own gas guzzling mega yachts, private jets and fly everywhere.

Anyone got hyper-reactive vagal reflexes? If you do I know the ...

2026-03-08T12:58:48+01:00

Anyone got hyper-reactive vagal reflexes? If you do I know the feeling well and it's pretty intense.

Had it a few times in the past from breaking fingers, severing tendons in my hand and also from standing up quickly and running upstairs with alcohol in my system 🥴🫀

Onlookers would think "Look at that wimp" but the effects of plummeted blood pressure, overwhelming sickness and dizziness emanating from the gut area is x10 worse than the injury pain and you can't just suck it up mentally or use willpower, it's intense for about 10 minutes until everything stabilises.

Maybe once you're aware of what it's all about you'll be less susceptible or at least try to counter it before it kicks in by laying down and elevating your legs etc, Wim Hof claims you can control your vagus nerve and autonomic nervous system with breathing, cold exposure and the mind.

It's like your body is a Windows OS and the screen just went blue.

#physiology #biology #health #mind

Hard to say but sometimes even placebo can give you a boost, just ...

2026-03-08T11:09:57+01:00

In reply to nevent1q…9ph8
_________________________

Hard to say but sometimes even placebo can give you a boost, just try to get the real thing when it's available 🌞

Vitamin D3 tabs are cheap, even the NHS has confidence in ...

2026-03-08T11:02:17+01:00

In reply to nevent1q…w66l
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Vitamin D3 tabs are cheap, even the NHS has confidence in recommending them for people living in the UK.

Total blanket white out day after day, cool crisp but sunny ...

2026-03-08T10:39:38+01:00

In reply to nevent1q…e6ln
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Total blanket white out day after day, cool crisp but sunny winter days seem like a thing of the past and rare nowadays.

Soak up some of that Vitamin D 🌞

2026-03-08T10:33:45+01:00

In reply to nevent1q…2pmd
_________________________

Soak up some of that Vitamin D 🌞

There was a good episode of Grand Designs in the UK some years ...

2026-03-06T19:40:46+01:00

In reply to nevent1q…42sa
_________________________

There was a good episode of Grand Designs in the UK some years back where a guy was allowed to build a timber cruck-frame and straw bale house in the woods because he lived and worked there and had to tender his charcoal burns over night.
https://youtu.be/_OJbApWoN5E?si=Oucjj601JRTnh59K

Maybe people would think this was shuffling or glorified walking ...

2026-03-06T19:25:09+01:00

Maybe people would think this was shuffling or glorified walking but it was about keeping the HR low, getting some miles in and staying low aerobic, 134bpm avg over 17 miles seemed like an achievement for me and the max during the run was 145bpm on inclines or darting across the road when there's a gap in the traffic and I needed to cross.

Average cadence was 167spm but it began to feel a bit forced trying to keep it over 165 at a slower pace and started to feel it a bit in the achilles, soleus and plantar structures, maybe during longer easy runs I should probably let my spm settle more 160-165spm especially later on rather than forcing it higher just to appease the watch. My cadence scales ok when I go faster.

#exercise #running #runstr

The open world aspect of The Getaway (London themed crime game) ...

2026-03-04T23:40:18+01:00

In reply to nevent1q…4qa4
_________________________

The open world aspect of The Getaway (London themed crime game) was a bit bleak compared to GTA San Andreas but remember playing both on PS2. Also remember playing RE4 but had a love hate relationship with it, the rooms were barren compared to old school RE Nemesis PS1 survival horror, the trashed Police Station etc.

Easy runs for the win! Repeatable, builds aerobic base while not ...

2026-03-04T22:43:24+01:00

Easy runs for the win! Repeatable, builds aerobic base while not stacking fatigue or injuries 👍

quoting
nevent1q…smvt
Slow is good. I use the maffetone method. Take 180 and subtract your age. Your HR should stay below this number on your easy runs. Example: you're 30. 180-30=150. Keep your HR below 150.

Not sure how long ago it was but before Google bought YouTube you ...

2026-03-04T20:51:57+01:00

In reply to nevent1q…h0qy
_________________________

Not sure how long ago it was but before Google bought YouTube you could choose/set a wallpaper on your profile rather than just a banner which every site seems to use nowadays.

Tempo 🏃 15 mins light aerobic running 10 mins at 7:41 ...

2026-03-04T20:44:08+01:00

Tempo 🏃

15 mins light aerobic running
10 mins at 7:41 mins/mile pace
2 mins jog
10 mins at 7:25 mins/mile pace.

Haven't tried setting a 5k time yet but Garmin captured a new pr of 24:57 mins from this session.

#exercise #running #runstr

Vandana Shiva ragging on 'Billy G' aka DJ Eugenix 😂 ...

2026-03-03T21:06:10+01:00

Vandana Shiva ragging on 'Billy G' aka DJ Eugenix 😂

Are my easy runs too slow? Sun, Mon Tues,140 -> 136 -> ...

2026-03-03T20:37:03+01:00

Are my easy runs too slow? Sun, Mon Tues,140 -> 136 -> 132bpm ♥️ averages, 171spm avg today 👟

Still trying to dial in this zone 2 stuff.

#exercise #running #runstr

A bit frustrating, ego killing and feelings of starting again ...

2026-03-02T21:04:28+01:00

A bit frustrating, ego killing and feelings of starting again from scratch but most runs are now shorter and slower, the watch is set to only display 2 data feeds while out - HR & Cadence. Averages on runs have gone from:

2-3hr to 1hr
9.5-10 min/mile pace to 11
150-160 bpm to 136bpm
158spm to 167spm

The willingness was there but not the aerobic development for running.

#exercise #running #runstr

Now do the UK under mad Ed Milliband (Secretary of State for ...

2026-03-01T13:16:00+01:00

In reply to nevent1q…h797
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Now do the UK under mad Ed Milliband (Secretary of State for Energy Security and Net Zero 🤡) Industrial and residential rates my vary but the UK is generally x2 - to x3 the cost in America.

Burning coal and drinking alcohol. 🖕The New World Order ...

2026-02-28T20:11:27+01:00

Burning coal and drinking alcohol.
🖕The New World Order

Scraped together enough offcuts and scraps of timber to knock up ...

2026-02-28T19:52:54+01:00

Scraped together enough offcuts and scraps of timber to knock up a step up box 🦵🏋️

A bit rough but it's only a box to stand on in the garage, some of the bits were just rough sawn timber and none of it got ran through a planer because I don't have one. I've got a Dewalt mitre saw and Dewalt tablesaw - it might only be a smaller jobsite saw but it's a cracking machine once it's all set up right and it has a rack and pinion fence so it's really accurate. Had looked at the DW735 planer but hardly anyone sells them in the UK and the ones that are available are about £1200 which is crazy when you can buy them in the US for $600-$700, typical rip off Britain!

B&Q's plywood is the nastiest shit you can buy, doesn't matter how you cut it, even if you used a really high tooth count blade, a melamine blade or did a light score cut first it would still splinter because the surface layer is painfully thin and probably hardly glued but at the end of the day it's considered construction grade stuff, if you want something sandable you'd have to buy furniture grade ply, if you tried to sand this stuff you'd go through the face layer.

Trying to do stuff in a few square metres of garage is a ballache tbh and a Henry hoover doesn't really cut when it comes to dust and chips, everywhere soon turns into a bomb site, did look into a big class M shop vac and cyclone combo which would be a big upgrade but proper shop space would be the solution where you could at least leave each piece of machinery set up in it's place rather than climbing over stuff and moving it around.

If money, space and 3 phase electrics were no barrier I'd go ham and get a Martin T32 planer thicknesser, T54 surface planer, T27 spindle moulder and T66 sliding panel saw, might as well throw in Graule QNF trencher and Graule ZS radial arm saw as well 🇩🇪🛠️📐

After my uncle and grandmother had both passed we eventually had ...

2026-02-28T01:10:35+01:00

After my uncle and grandmother had both passed we eventually had to clear my grandmother's property.

Down the garden was a garage and some outbuildings that my grandfather had built and it was like a time capsule down there, he'd been dead since before I was even born. After WW2 he did general building work and joinery, that old manual morticer must've pre-dated him though.

If I'd have had shop space the Multico planer thicknesser could've been cleaned up and used, he'd had it from new and the original invoice listed the sliding tenon/shoulder attachment and mortice attachment, I didn't even know you could cut mortices with a planer thicknesser but it was a separate table and morticer that bolted to the side and was powered via the planer motor rather than the planer blades playing any part in the operation. Old school dudes liked their attachments ~think ShopSmith.

Everything got cleared eventually, some stuff went in a big skip, anything unwanted that was metal got put out for scrap, some stuff was sold on Ebay, a bloke came for the rusty old manual morticer and said he was going to make a table out of it, I didn't really need any of it and neither would I have had anywhere to put it but I did salvage an old Parkinson Model F vice that has a screw disengage like a half nut on a lathe carriage, I've got a Yost bolted to a 10mm thick steeltop workbench but still use the old vice for other stuff.

#tools #woodwork

Went out in the rain again (🇬🇧☔) on a side road but my ...

2026-02-27T18:59:56+01:00

Went out in the rain again (🇬🇧☔) on a side road but my Patagonia Storm Racer jacket feels light and not restrictive.

1.5 mile shuffle warm up then x9 20 second intervals with 2 mins walk/shuffle in between. They felt a bit forced tbh, manually press lap on the watch > panic acceleration > not relaxed probably poor form > declerating while reaching for the watch to stop the lap.

Had a shuffle back home and then had another go down the road, 0:30.08 seconds, 0.11 miles, 4:32 min/mile pace which was better than before, felt more relaxed and floaty.

What I really need to work on is that tempo stuff as I ran a 7:05 min/mile the other week but don't have the fitness/conditioning/experience to hold that over a 5k.

#exercise #running #runstr

According to Garmin I'm still not in zone 2 but I've been ...

2026-02-26T20:46:53+01:00

According to Garmin I'm still not in zone 2 but I've been doing these slow pace runs to try and get my HR down. The terrain wasn't steep but even slight inclines start pushing the HR up, also been trying to shorten stride length and increase cadence.

#exercise #running #runstr

We all know self custody is the way to go, not your keys - not ...

2026-02-26T18:33:29+01:00

We all know self custody is the way to go, not your keys - not your coins BUT wtf is wrong with these people?

Most western governments seem hell bent on driving wealth and innovation away from their countries.

Nostr event nevent1qqsguk7wjlyflnc2vvds08004afduyt8w5hfp0s5gq4y4mze86usleszyquu3xsuzyrnl6e4tq48v7atx3f7slaffavqxs5c362xxavhew7t76xj6zj

2026-02-26T08:15:08+01:00

In reply to nevent1q…p8wt
_________________________

Followed it loosely as it was difficult not to given the ...

2026-02-26T07:51:36+01:00

In reply to nevent1q…rxhw
_________________________

Followed it loosely as it was difficult not to given the attention the assassination got but not paid too much attention.

I heard Larry Johnson talking about it on Judge Napolitano and how everyone agreed the official narrative was BS and how there was no way Kirk was shot with a. 30-06 and some kid disassembled the rifle on a rooftop, put it in his backpack and went on his way.

It will just get to the stage where no one believes the official narrative on anything anymore, even vaxxed NPCs are starting to question 911 & chemtrails.

Don't know why I care because I'm not a US citizen but I ...

2026-02-26T06:03:08+01:00

In reply to nevent1q…dc48
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Don't know why I care because I'm not a US citizen but I used to think Bongino was alright, probably because of his prior drain the swamp BS and hating on the Clintons.

Modern bicycles may have better technology - electronic shifting, ...

2026-02-23T21:00:43+01:00

Modern bicycles may have better technology - electronic shifting, hydraulic brakes, aerodynamic frames but this Lance Armstrong era racer is still cool af if you ask me.

Same goes for motorcycles, some view the 500cc 2 stroke era as the peak of racing, I'm not saying modern riders aren't skilled but guys like Mick Doohan weren't just highly skilled but heroic.

As for 4 wheels, group B rally cars were just insane.

Picked up a new Polar H9 hrm ♥️ on Ebay for under £40 inc ...

2026-02-23T18:48:32+01:00

Picked up a new Polar H9 hrm ♥️ on Ebay for under £40 inc postage.

My ego has had to take a big blow because of this zone 2 stuff, when I first got a watch I'd come back from a run and it would show that I was often running for hours at 150-160bpm (this is too high for 'easy miles' where you're supposed to spend 80% of your time.

The current goal is to go out and stay 130-135bpm and at least 165spm cadence which seems high for me as I'm now only going 11-12 min mile pace but that's how slow I have to go to keep the HR down.

I actually felt these 6 mile zone 2 (ish) shuffles in my achilles and soleus more than running 20 miles at 158spm.

Hopefully it's the correct approach.

#exercise #running #runstr

People are starting to realise that voting changes nothing, ...

2026-02-21T23:52:58+01:00

In reply to nevent1q…eae2
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People are starting to realise that voting changes nothing, doesn't matter who gets in because the blob pulls the strings in the background and politicians don't work for the people.

Funny how you get fascinated by things, last weekend it was Mount ...

2026-02-21T22:53:07+01:00

Funny how you get fascinated by things, last weekend it was Mount Everest or rather all the ins and outs of scaling it, this weekend it's been the story of the Freedom Tunnel and Walter Wengert.

Where Riverside South is in Manhattan there used to be New York Central 60th Street Railway Yard and a railway freight tunnel that ran from 72nd street to 124th, the tunnel became obsolete and between 1980 - 1991 the area was inhabited by 'Mole People' who built shacks and a kind of shantytown community, the area was also frequented by graffiti artists.

In 1996 Amtrak reopened the freight line so a large scale eviction was carried out and many residents were given housing vouchers and offered apartments to live in.

Further down the tunnel though there lived a guy called Walter Wengert who'd made his home in a spot that must've been at least 10ft up from the track level in a kind of ledged area that he accessed using an aluminum ladder, after most people had been evicted he was still living in his spot. He'd tapped into an electrical supply, had a TV, lighting, desktop computer, fridge, cooker etc, it didn't look very hygienic tbh but the guy lived there for 25 years, if he didn't have his lights on or was making noise people could walk through the tunnel and not even know he was up there.

The guy died in 2012 and after his death Erik Swanson released the interview footage.

Graffiti artist Chris Pape Freedom

69th Street transfer bridge in the Hudson River

https://youtu.be/D4kcJVkAQ_Y?

Set up a Wallet of Satoshi and funded it with some Sats - not to ...

2026-02-21T14:56:42+01:00

Set up a Wallet of Satoshi and funded it with some Sats - not to stack but to use on Nostr, any I get tipped will be passed on to participate in ecosystem ⚡ 🔁 🌍

quoting
nevent1q…0sm7
Fuck the core knots drama. I rather use and ecourage the use of bitcoin, and crowd out the spammers. We got bigger fish to fry. All the fiat bitcoiners, the iou traders, and suits don't care about how it work. All they care about is NGU. If you want to protect bitcoin you got to start using the damn thing.

Stood no chance of keeping HR♥️ <120bpm with headwinds. ...

2026-02-21T14:49:20+01:00

Stood no chance of keeping HR♥️ <120bpm with headwinds.

Fasted spin, well no food since 7pm the night before, kept it as light as possible on the pedals, could've gone faster and longer but max HR 145bpm.

Be interested to see what difference a better bike would make - lighter, smoother efficient drivetrain, less rolling resistance vs a 20+ yr old mountain bike, heavier, weighty puncture resistant tyres (Swchalbe Marathon Plus), old bearings, bent rotors or wheels that make the pads touch.

#exercise #bikestr 🚴

And we don't have to register, pay or subscribe to post more ...

2026-02-21T11:15:40+01:00

In reply to nevent1q…fe7p
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And we don't have to register, pay or subscribe to post more characters/longer posts like on X.

Seems a bit rubbish when everyone on YouTube is averaging 6-7 min ...

2026-02-19T17:16:59+01:00

Seems a bit rubbish when everyone on YouTube is averaging 6-7 min miles for half or even full marathon but did a 7:05 min mile today.

Shouldn't compare yourself to others because you don't know how old they are or how long they've been training etc and the Kenyans would smoke all those YouTube guys anyway 😂 🏃

Still trying stuff out, today was supposed to be a few miles warm up then 10 mins of 8:20 min/mile pace, 3 mins jog, then another 10 mins of 8:20 pace or at least that was what I was going to attempt but it turned into a 7:05 mile, 3 mins jog, 0.26 miles at 7:07 pace, a 4 mins jog and 0.56 miles at 7:14 pace. Very unstructured threshold/fartlek mix 🤷

I had about 5.6 miles to get home so experimented with this zone 2 stuff, to keep my HR around 130 - 135bpm and cadence 165-170, I had to shuffle along with the lightest, shortest steps I've ever done hardly lifting my feet off the ground and really slow 11-12 min mile, felt ridiculous tbh but that's as close as I've ever been to a recovery run or zone 2, I even walked on the hills or if HR started to creep up. There's a few videos on YouTube about all this zone 2 stuff and it's not as simple as everyone makes it seem with the
MHR=220−age, Zone 2=60% to 70% of MHR equations, you'd have to go in a lab and carry out blood lactate threshold testing to get real figures. At the end of the day, why freak out because a Garmin watch says you're in the wrong zone? Some people use the talk test, if you can hold a conversation you're in zone 2, if you can say 12 words without being breathless you're in a comfortable aerobic zone.

Once I was almost back I tried another short burst, 40 seconds, 0.14 miles, 4:53 min mile pace.

#keeptrying #exercise #running #runstr

What are we supposed to do because we can't vote our way out ...

2026-02-19T05:39:13+01:00

What are we supposed to do because we can't vote our way out of this? Go to London and hold up signs at an event while David Icke talks to the crowd about freedom? Then what? Nothing will change?

Everytime I go out for a run I end up with a dry nose and sore throat and no one will convince me it's not the crap these bastards are releasing into the atmosphere.

#geoengineering #chemtrails #freedom

A bit slow but that was the point, to try and bring my heart rate ...

2026-02-17T19:32:56+01:00

A bit slow but that was the point, to try and bring my heart rate down and run easy miles without stacking fatigue.

Driving myself mad with YouTube videos and "Zone 2" talk, I can't even shuffle round the block without hr going over 140bpm, averaged 146bpm today over half marathon distance but it's the hills that are pushing me into 150-160 territory, total ascent over the run was 678ft which isn't much overall but the last half hour was all a steady climb which was holding me at 154bpm. Maybe a drink or carbs while out may have helped bring it down but I didn't take anything with me.

Going to get a chest strap because they're more accurate.

#exercise #running #runstr

Not sure Bryan Johnson would approve . Maybe all lagers are crap ...

2026-02-14T19:53:50+01:00

Not sure Bryan Johnson would approve .

Maybe all lagers are crap but Peroni seems better than cheap corn syrup and chemical sweet swill like Carling & Fosters.

Shouldn't be glamorising Medieval times as 90% of the population was born into serfdom under the feudal system but Medieval ale appeals to me, brewed frequently by an ale wife because it contained no preservatives, calorie dense and often called liquid bread, unfiltered and packed with vitamins and minerals.

Everything nowadays seems full of chemicals and preservatives.

#drinkstr 🍻

Old bike and too many rides in the rain without mudguards equals ...

2026-02-14T19:06:28+01:00

Old bike and too many rides in the rain without mudguards equals water ingress and a crunchy headset.

Knocked the cups out and the bearings aren't even the sealed type as you can see a cage, vernier caliper reads 28.6mm on the folk tube and 43.9mm in the frame so seems a standard size, some places list them as 1-1/8 threadless 44mm zero stack.

Banged some grease in for now but should be able to replace them with a kit - cups, sealed bearings etc as long as I can get the crown ring off my folks.

Gets to the stage where you'd be better off just getting a new bike.

#bikestr #fixstr🚴

Fasted recovery ride, the goal was to keep it light - spinning ...

2026-02-14T14:43:13+01:00

Fasted recovery ride, the goal was to keep it light - spinning not mashing - keep the heart rate low - flush the legs.

#exercise #bikestr

Thanks!

2026-02-13T23:19:47+01:00

In reply to nevent1q…rxa8
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Thanks!

Place I was working at the time had a meeting out on the yard, we ...

2026-02-13T20:42:54+01:00

In reply to nevent1q…jwuy
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Place I was working at the time had a meeting out on the yard, we all had to stand 2 metres apart and were issued a bottle of alcoholic hand-wash, antibacterial spray (the local store had run out so I think one person was given oven cleaner) paper towels, our own toilet rolls and masks. People were losing their minds getting hysterical because you walked through the wrong door or you didn't have your paper mask on. 🤡 🌎

Probably shouldn't have left it until I was over 40 to start ...

2026-02-13T18:35:57+01:00

Probably shouldn't have left it until I was over 40 to start running 🫣

First time trying interval training, warmed up with a 2.5 mile slow run at 11 min/mile pace and tried to keep my heart rate low, then the plan was 30 second sprints following by 2 minutes recovery walk/jog x6.

Felt a bit goofy manually starting and stopping the watch while aiming for 30 seconds, not being used to sprints I needed the full 2 mins recovery in between.

The best lap was actually the last 0:31.3 seconds, 0.1 mile, 5:04 min/mile pace.

It was pissing it down, cold and windy, ran the intervals on a side road and then 0.8 mile jog back.

Next thing to do is work on threshold tempo maintaining better pace for 20 mins, no benchmark yet but guessing 8:20 min per mile approx.

#exercise #running #runstr

Shouldn't people ideally get a blood test to see if ...

2026-02-12T18:54:38+01:00

In reply to nevent1q…0c7f
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Shouldn't people ideally get a blood test to see if they're actually deficient in things before taking supplements? Although I recently started taking Vit-D on the assumption I'm low because there's never any sun in the UK.

The Pulitzer Prize winning 'The Adventures of New Kids on the ...

2026-02-12T17:18:10+01:00

In reply to nevent1q…tf85
_________________________

The Pulitzer Prize winning 'The Adventures of New Kids on the Block'

I could envisage AI robots installing utilities on a new build if ...

2026-02-11T14:42:52+01:00

In reply to nevent1q…gxqc
_________________________

I could envisage AI robots installing utilities on a new build if the site was geared up for them and they were following a repeatable layout but robots crawling in loft spaces, under floors or trying to diagnose and repair existing plumbing or electrics in old houses won't be happening in my lifetime.

#UK #Weather ...

2026-02-10T22:35:47+01:00

#UK #Weather