2026-01-15T19:25:23Z https://nostr.ae N6_unit https://nostr.ae/npub1pds5ysg65x2ecanzjfy59xue035qhgd9l3xmmpdm3z9rjq6lcrjqs3fwms https://aliasnet.eu/gr/avatar_500.png https://aliasnet.eu/gr/avatar_500.png https://nostr.ae/nevent1qqsxnxq5z0pyek8hflgtjcyg9gnjdc4a9835nuvu8knzwqj0g6yy5mszyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgxhcuaq I have just had my first run in two months where I wasn&#39;t focused on my injuries. It was just great! 2026-04-02T13:07:31Z https://nostr.ae/nevent1qqswz6h69axadxgpvvf5uacw7yw8mym9lqmxg3dmzq8xhlnhghlxs3qzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg8dj5qu In reply to <a href='/nevent1qqsgtt2mfsjcwerzgl62r2ucyqd8kf3sd320xa3pkwuv02p7tdmffqspz3mhxue69uhhyetvv9ujuerpd46hxtnfduh67388'>nevent1q…7388</a><br/>_________________________<br/><br/>I went to see new physio yesterday and I think he finally found the root cause of my issue after all those doctor visits, my current physio sessions, and MRIs. It turns out I had a running injury some time ago that caused my fascia to stop gliding over the lateral line and the lateral line itself became congested and tight. The lack of tissue glide was likely causing my thigh movement to pull on my kneecap, which led to that weird clicking. <br/>Yesterday’s session was extremely painful as we worked on breaking down those adhesions, but today the clicking is gone and my leg finally feels like mine again, rather than some &#39;alien&#39; limb. We&#39;ll see when I can get back to training 2026-03-31T05:17:29Z https://nostr.ae/nevent1qqs9x4unsrlj9z4km4u6aeqk6kdg4kmxrav22n6832hukeunzwq6rzszyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwggj2fjm In reply to <a href='/nevent1qqswdhn6ujww947kyhu222ee5sy36lg68g06l8ze8ug2m4pe4cqqn6qpzemhxue69uhhyetvv9ujuurjd9kkzmpwdejhgexfmlw'>nevent1q…fmlw</a><br/>_________________________<br/><br/>So serene! 2026-03-30T12:02:51Z https://nostr.ae/nevent1qqs8r3ztl8dqt5e4mqwezgl508tnszmxth8tvjd6vmk4086mn85wfxgzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgtsnnmk In reply to <a href='/nevent1qqsfmtz6wlkpnyrl40x074drczlnh3etec70rv7ctznc8k679ekkqzgdyxers'>nevent1q…xers</a><br/>_________________________<br/><br/>Moldova is under 30 days away. So here’s the deal… I feel zero pain while running like none at all but afterward, it hits me. Usually 2–3 days later, partly in my hip, partly in my thigh. A bit of pulling or dull pain.<br/>My working theory? It’s got something to do with nerves or tight muscles pulling on parts of my knee. That’s what’s causing that clicking sensation and that unstable feeling. It feels weird to stay standing - walking is quite all right. For now, I’m sitting out until I sort this out. I was training for a result in Warsaw despite these weird symptoms, but now? I just want to fix this first-even if it means flying to Moldova and not running. 2026-03-30T10:12:14Z https://nostr.ae/nevent1qqsyu8lkmw70p7p565evtepa426lp8ppwqezced7rayxn7qepmt2mtczyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgpk7ky6 In reply to <a href='/nevent1qqs9fpvx4jsed9ekt4tfmptflgt5smxe8n07rlv9atvaluca276k2nq06ycd6'>nevent1q…ycd6</a><br/>_________________________<br/><br/>Thanks but that might be a bit tricky… 2026-03-30T01:17:17Z https://nostr.ae/nevent1qqs0e5jqz8kfsrahs86epmz6xl7238nuzu5l3m250v4m47krgh238wqzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg55p9qt In reply to <a href='/nevent1qqs8f0snx93un84g7qtm3dt2tw8fcvz2kml4mf04lpj6qt6h8a3rgfsg03wkq'>nevent1q…3wkq</a><br/>_________________________<br/><br/>That is quite fast! 2026-03-29T18:35:36Z https://nostr.ae/nevent1qqstn6jdxh65xez733a837y40dk5lcq0uuvgjzhtm2we240v5pxtq9szyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgrngdna In reply to <a href='/nevent1qqsvrh2hdx2ctt4uzn8qsylffj5nzfh0c43564tks8gpxv73ypunfqcwkwhjs'>nevent1q…whjs</a><br/>_________________________<br/><br/>Have a good Saturday as well! 2026-03-28T10:58:28Z https://nostr.ae/nevent1qqs9r4cwsgeg629hst7wl5f9e5mx66z6ac30vp6jwzq33zcfpasf30qzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgn7d7s0 In reply to <a href='/nevent1qqsz728fvy883h2swgt87p2k6pnrf49gd9ayhevqqus8yj658a5mtyqyndtce'>nevent1q…dtce</a><br/>_________________________<br/><br/>Thanks! I’m really glad I participated. Regarding my knee I had a doctor check it out and they did an MRI but overall they do not see any issues. Yet it still feels weird - almost like it’s unstable. It feels fine while running, but I suffer afterward. I’ve switched to swimming, stretching, and sauna for now. I’ve also booked several appointments with physiotherapists and another doctor for next week. I really hope they find the root cause, as it’s becoming very inconvenient and painful just to sit down. I am quite determined to fix it. 2026-03-27T21:38:49Z https://nostr.ae/nevent1qqs9x5y89ekwzggvezq92gtnzvnt9fyny68rf924fpg6nux4t37mssszyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg9j54nz -4 days out. Warsaw Half Marathon in 1:44:3X. A bit slower than planned, but given my recent health issues, I’m still happy with the result! Now getting ready for Moldova - but definitely with no expectations… or maybe I can beat that Warsaw HM result? 2026-03-26T17:44:57Z https://nostr.ae/nevent1qqs27mkzp00r3p03tqdgaxq5hxxeckuyad4u8zu3ae5e4kv7d6xdlcszyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgfwf9v4 In reply to <a href='/nevent1qqszr69y2ha35dr2suhw0plujvaqvsr3tkf6f48pc83h0huqtkaxz8q2wrd9p'>nevent1q…rd9p</a><br/>_________________________<br/><br/>Morning walk :) 2026-03-26T06:21:01Z https://nostr.ae/nevent1qqsggfm6dvz7q57dw8e2p42597vkm2a393q2q492anr95mhpxftyp7gzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgfuk05d In reply to <a href='/nevent1qqs9yns7tq99wj70500mxvpj3l7y2rrafay488czk58rqvyxwjcz9ngpzemhxue69uhhyetvv9ujuurjd9kkzmpwdejhgqjv293'>nevent1q…v293</a><br/>_________________________<br/><br/>Have a great day as well! 2026-03-20T09:17:00Z https://nostr.ae/nevent1qqs9xrxvmqgaytux6jv4d00j6heurf47vakvdjk3gqsm60et5elerlqzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgtqf3x6 In reply to <a href='/nevent1qqsgkzrhn4wc8dy36h7rdqnztk69skewa8ewpm5cyjcmz0mx2mfutsctkart4'>nevent1q…art4</a><br/>_________________________<br/><br/>When is you next comp run? 2026-03-18T14:18:46Z https://nostr.ae/nevent1qqs96zvqyascxf92n5mq49ddmmzwwv5fpc50nwcmc4q2hye26mmfzgqzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg7xjadh In reply to <a href='/nevent1qqsrgtc7ed8z4fqvnhlc699s6u4wfd2huslez3xdcz6nalvjrydkz2gw8snf3'>nevent1q…snf3</a><br/>_________________________<br/><br/>Nice! 2026-03-17T07:02:36Z https://nostr.ae/nevent1qqsghewn6ppphs53gtmaxc92mjev3vgdwujampc02jz5xhmgkl4lleszyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwghxfxlc In reply to <a href='/nevent1qqsrkvudesl76p69nvetasjmxcf4pyx2xsq02uh282yjfdftsgmhfkqpz3mhxue69uhhyetvv9ujuerpd46hxtnfdu63qlse'>nevent1q…qlse</a><br/>_________________________<br/><br/>Wasn’t it easier to send them your runstr stats… 🙃 2026-03-16T06:52:37Z https://nostr.ae/nevent1qqsg67tv5rtyusxkdmmvrxkneq5z2zjxpyn5pu4v74kmctzxr6u226gzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg67nakl In reply to <a href='/nevent1qqs87ey3jjtmpexxjqjepvwezek2xyw9dzfwrs55acd6fr7jkhtut6c07axtf'>nevent1q…axtf</a><br/>_________________________<br/><br/>Thanks! I will! 2026-03-16T06:35:28Z https://nostr.ae/nevent1qqst7s59sev0aqxellhlfpgd606l6fg2p93lnjrp4ark6vmrgdxxgkqzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgypejg2 In reply to <a href='/nevent1qqs0dc5q92vq3h3ay7xntnyn5anj5gw8xu653gta4rjxy6urkxjrf0sy94y20'>nevent1q…4y20</a><br/>_________________________<br/><br/>Where are you headed? 2026-03-16T06:34:57Z https://nostr.ae/nevent1qqsrsdelexrr4qlaausvm892hlqjhy3j3fdzhjs3ykrc99ak4lls7lszyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgsvj4z4 In reply to <a href='/nevent1qqsr5fl7qkggyr0cryux2guwav6xh9ecktw8n09dv6fl8u5zy4ln59gn2kk3p'>nevent1q…kk3p</a><br/>_________________________<br/><br/>I have recovered but I take it easy. I am aiming at 1:44:30 for hm next week. 2026-03-15T18:07:23Z https://nostr.ae/nevent1qqs09hyghxxwat7adxk5q5an39ru6z4gedq2g9n4sqqx4w34e485anqzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgxq39h3 In reply to <a href='/nevent1qqs9pxqlp99un0nvxnpuezvftfvearn6zppdlzz6wr3p3p33tfg79ksmpn999'>nevent1q…n999</a><br/>_________________________<br/><br/>It is like a couple of runs :) 2026-03-15T17:46:18Z https://nostr.ae/nevent1qqsrusfuwds62p3r20c2xakjffrq4pkgypwndwv0ytdtj0378v2lelczyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg44fc8d In reply to <a href='/nevent1qqszsu5xzqfugy9gld0u49z8zq5kfvfftz3edjnnmv2vclqs0jycphce897xv'>nevent1q…97xv</a><br/>_________________________<br/><br/>I have always been a proponent of nuclear energy, but having experienced Chernobyl, I can understand why people who went through it are reserved about building nuclear power plants.<br/><br/>By no means do I have deep knowledge of energy sources and strategy, but it is common sense that Europe needs cheap energy to compete with other emerging economies, especially during these turbulent times, when it is no longer clear if any laws or alliances still hold. In my unprofessional opinion, it is irrelevant for the moment whether an energy source is dirty or clean-what matters more is if it is cheap and reliable. Since Europe does not have many of its own energy sources, securing sources seem to be difficult for the moment then nuclear power looks like the most sensible direction. 2026-03-13T18:03:41Z https://nostr.ae/nevent1qqs9w8j9guyv3ece50at8yz66x5r5j05jn64tcrpn2hnjy3mym4swcszyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg4vg2lk In reply to <a href='/nevent1qqsvdazr3ujdvl9hjhmafchpsd2mlegdy9tc04eyqzmptdm4f3gyufgluug23'>nevent1q…ug23</a><br/>_________________________<br/><br/>Well for years most of PL society was against it because people remember what happened in Chernobyl - you have to keep in mind that as well. <br/><br/>In Germany for years Russia sponsored eco-friendly organizations that were lobbying to close down nuclear power plants. <br/><br/>So it is not that straightforward… 2026-03-13T16:39:07Z https://nostr.ae/nevent1qqstpzaa9psa0kvd3use50dkvh9lzq7efgswyyyl9m2zuxnr72flzngzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwglwsyp2 In reply to <a href='/nevent1qqsx0wgl66xnq4tn598rprh30h6he0zamka3llk0jq2xsx3n6x9z76c84x7wf'>nevent1q…x7wf</a><br/>_________________________<br/><br/>1:33 - soon you will be able to run marathon under 3hrs! Congratulations! That is an insane achievement! 2026-03-12T08:14:05Z https://nostr.ae/nevent1qqswr2u3m7jcqdqqvuynxj4v6qghwhhqwedsd4s6aj943hdgwgu6t2gzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg7svj3c In reply to <a href='/nevent1qqsfzh9hacv5xavuvpcv63tjnheg0h3rwatv9cuzu74hm20tvkpncfqnyxh9s'>nevent1q…xh9s</a><br/>_________________________<br/><br/>What do you mean what happened? It is there :). Have you tried some other nostr client? 2026-03-09T18:55:27Z https://nostr.ae/nevent1qqs9zj9q0vgydsen56ngyqx07gw8teyls0qj00p7dfnqs8fu43gd8sqzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg3vpa7t In reply to <a href='/nevent1qqsgzjrwejn76c2sf05vh4vyszf3hnl3q2tvlnpjfrq6z0tfn0lrmsg8hz4pq'>nevent1q…z4pq</a><br/>_________________________<br/><br/>Sending 21k is running HM or just 21km workout? 2026-03-09T07:38:47Z https://nostr.ae/nevent1qqsvw6g5urdn5xwcwevm0ctcss3x67u9jmlnfguuzuw92gthc4xqlxszyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgx9fvwa In reply to <a href='/nevent1qqsrj65vydczsvkngfm9tgxgappptd7ln3ng4vdsv33qj0v88h2yf8cpzemhxue69uhhyetvv9ujuurjd9kkzmpwdejhgcha3mt'>nevent1q…a3mt</a><br/>_________________________<br/><br/>I was thinking about going under 1:40 in two weeks, but I’m sick and I don’t think it’s feasible anymore. So, I’ll probably go for 1:44 and then move my sub-1:40 goal to the Chisinau HM. How did it go in Paphos? 2026-03-08T09:10:34Z https://nostr.ae/nevent1qqswpykp9wrjlv4sc27qar24hc0gwurng6qlegg46vqgcs508ww2xhczyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg4kvjaj In reply to <a href='/nevent1qqsqz8e7xt6a27ue8rk92r0sr3nvvneya9vvjhmc9k679pmzghhk9hcpzemhxue69uhhyetvv9ujuurjd9kkzmpwdejhgry2wel'>nevent1q…2wel</a><br/>_________________________<br/><br/>Nice! Good intervals as you had cardiac drift. Look up if it is not better to rest between intervals enough so that your heart drops to Z2 before you start next interval (I am not sure but this is what I was advised) 2026-03-08T09:05:44Z https://nostr.ae/nevent1qqsymeaspsm6trrr9jevcwhgxpcapp3sc8u96vjxxvy79ncthny3xsczyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgxcp5cy 14 days out: Cyprus half marathon - slightly under 1:55 and I am super happy. Even yesterday on the plane, I considered not participating. I’m still sick, hadn’t trained for 10 days, and that goddamn knee doesn&#39;t hurt but keeps making cracking sounds. I don&#39;t usually drink, but I needed a reset yesterday and had a couple of beers with a friend. So this run was about getting past all those problems and finally having that ‘yes I can’ moment. The run itself wasn&#39;t very challenging - it felt casual. I may pay for it with a longer illness, but oh well! 2026-03-08T09:01:42Z https://nostr.ae/nevent1qqspnw85s0ny6arndxv09ap2f53vgr0v6e7kwhqw2zfv3ecmln6uw7qzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg5rs6q2 In reply to <a href='/nevent1qqsvawrjeazkhq4e8ashue7ugpqe5ccwexaz2pcqk8a6kr33cq0h3wcpzemhxue69uhhyetvv9ujuurjd9kkzmpwdejhgplasrf'>nevent1q…asrf</a><br/>_________________________<br/><br/>Thanks but my real HM is in two weeks. This here is almost like a recovery run so it will be z2 long run with medal at the end :) 2026-03-08T00:54:59Z https://nostr.ae/nevent1qqsfms5tnv6h83engtj9grrvmztp5fg3ypcwpgqw3zf8v3yqxgwtf8czyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwge4mgq7 In reply to <a href='/nevent1qqsw5wv8dsez3k3q88mmyjhrkdan5j8zvp3x36m0z98muy2nxajc5kspp4mhxue69uhkummn9ekx7mq66neaz'>nevent1q…neaz</a><br/>_________________________<br/><br/>Cool! Nice pace! I am headed to Cyprus for HM but not sure if I have recovered already and should run tomorrow 2026-03-07T05:58:30Z https://nostr.ae/nevent1qqsx2uvzk3atd9k24ndvm69ur8rp5scr3t96mqmvq6wvlcfgcd00sdszyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgyeg8uu In reply to <a href='/nevent1qqs0nydzhrud5ykvh423kustglqkgxhsuuexu0yz3kkx2txllzckswqs6w27j'>nevent1q…w27j</a><br/>_________________________<br/><br/>Good job! If you wear your COROS arm band to capture your HR then GPS data and cadence from your watch are most likely quite accurate - unless you run close to Russain border or in deep valleys! 2026-03-06T09:50:28Z https://nostr.ae/nevent1qqsvqnhw98fq3m54pqckaq2mnlg3m20vtcx36hsehf379645laganaczyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgaph2ut In reply to <a href='/nevent1qqstq00y7j2hgfwhzuh3lcga776qvh29pjr5a8v355a9h86suuth43qdz5h4j'>nevent1q…5h4j</a><br/>_________________________<br/><br/>Nice! 2026-03-04T20:42:46Z https://nostr.ae/nevent1qqsqzxs5eldf7dyjjf3ptmgv5ltek99kmyfk4e5g7n6ulfr99upnvwqzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwghjs92c In reply to <a href='/nevent1qqstfrs7fy4hd4sc9rsyw7h47wdtp85wms9zelzfx9a0egqkfshtwwq474re4'>nevent1q…4re4</a><br/>_________________________<br/><br/>What do you mean that “bitcoin is the least risky”? 2026-03-03T14:46:42Z https://nostr.ae/nevent1qqsxereqlegy26ns0xu539h2yhp02826nqa32zf7zlag3zyqg96ejgszyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgmcj03j In reply to <a href='/nevent1qqs9y2mmvq8n87zlhaz7mk2x8lz5n577n643wn7ztpy052j3z4tpujqqnp8u8'>nevent1q…p8u8</a><br/>_________________________<br/><br/>Nice! What pace did you keep that pushed you to Z3? 2026-03-03T06:32:15Z https://nostr.ae/nevent1qqstx9re6uvhyh467093peuer47zhxsdnjyvqc7ypt567ktmz5dk6rqzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgeqf0wy In reply to <a href='/nevent1qqsdx888ga0yuvjhc28e96dct5up22553jsrz9t7yphms8j7huljjqcqn6n9j'>nevent1q…6n9j</a><br/>_________________________<br/><br/>Hahaha, no I’m not inventing anything! My &#39;science projects&#39; are actually Coursera classes in areas like calculus, linear algebra, and probability. All this effort is so I can find insights in data in the future... 2026-03-02T14:06:44Z https://nostr.ae/nevent1qqsx3w3tc02gd2696vypdeqel6egl7gn9zcxca7la0jkttx8e5cngmszyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwguj9u4m In reply to <a href='/nevent1qqs83436yphjcz95m7why04flywxz4wz6g98aym63acfc68py0zw8mge94k2s'>nevent1q…4k2s</a><br/>_________________________<br/><br/>I am on a sick leave… but I am not frustrated or anything. I managed to complete some science projects so that is definitely a benefit of this situation. 2026-03-02T13:16:27Z https://nostr.ae/nevent1qqsynqgz3uxf0f3hmm5eyj3qwav6hcg9xa830zmcmmr05ha9eqx4k8czyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwge7ddtm In reply to <a href='/nevent1qqs28d0nwfvcan7r9qhueef0zlyq2w4nqsx8fnv9vurltg7maa76nychxujak'>nevent1q…ujak</a><br/>_________________________<br/><br/>Just a casual walk :) 2026-03-02T08:18:02Z https://nostr.ae/nevent1qqs8pxrxrfa5w0rgp370tdte3qj2ppnkf78rk5mdx9khvxvwn02d6xqzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgkdx7dm In reply to <a href='/nevent1qqsvf8ehacr7dnhtfpzehjzm4j95usdpm7xx7cn920ar80n94ltcgysmh664z'>nevent1q…664z</a><br/>_________________________<br/><br/>There is a reason why economics is a social science. 2026-03-01T15:51:46Z https://nostr.ae/nevent1qqsy7ytgf24e47kx3a8h4rux89xf20e8fm30zn79upsnw6fkjur80sczyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgf53yys In reply to <a href='/nevent1qqspkje35scnegd7rdn6wx5gquuc360w0dzcfus6vgjl088fuxnfxxs3hu3f5'>nevent1q…u3f5</a><br/>_________________________<br/><br/>I’ve only just started tracking my morning RHR and HRV - I need a lot of datapoints to understand my body… but so far prediction that I was getting sick was spot on! 2026-03-01T10:48:50Z https://nostr.ae/nevent1qqsqcunyjf5ur7arzkrewp9tam6xvunng6rr3ys0jt4hmmpsy8zh76gzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg269n8t In reply to <a href='/nevent1qqsv2uc9ql309cnmp6fld354dztw207xkkyhaq0qxm2w3j3fuuxgruqnwngfn'>nevent1q…ngfn</a><br/>_________________________<br/><br/>Congrats! I can’t wait to see what’s coming! You have a lot of potential! 2026-03-01T09:59:05Z https://nostr.ae/nevent1qqsd35f60fwyuxnumty7hktm0yzvxmlrdvyhtd47cqdqlquh5dj0l0szyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgy9vtwc In reply to <a href='/nevent1qqsvc8hag533rdndfs3kn0uauleq5gp5690g88dh7hme8x708jstcqqjrczcy'>nevent1q…czcy</a><br/>_________________________<br/><br/>Efficiency Factor is quite simple and it is your average speed divided by your heart rate. However you as you can imagine your speed/pace (it is almost the same thing) depends a lot on whether you run up or downhill so you need to find somewhere in your app something that is called adjusted speed (many apps can do it that they adjust your pace/speed to offset running uphill/downhill). Once you have that number find its value for every km/split of your run starting from 2nd or 3rd kilometer (below that your body is only warming up so reading are useless) until the moment you start your intervals (so if you start at 14km then take all split readings between 2nd up to 14th). It is best to use meters / second for speed. Then for each km you write in excel sheet in one cell average adjusted speed in m/s and the other average heart rate and divide cell. Now do it for number of runs (for all of them make sure you compare readings for the same kms) and you will be able to see how your efficiency changes during your run and over time. It even looks better if you can draw a chart. It will look like where each line is a separate run:<br/><br/> <img src="https://image.nostr.build/0ed1f9211e97edcb7ab67bb41cf4419a7a4e3aaaa7120d4c6f6cec2e15286350.jpg"> 2026-02-28T12:42:00Z https://nostr.ae/nevent1qqs8u9ysfvczg08auc0ue5eswvjhtmjgflrrvylqh0dm3q8hwklezdczyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg4t7szg In reply to <a href='/nevent1qqsds43wq9cerxhsxmrc3l3yykmu447dqf76qmp3ej5tnpskdexxwcs44nppx'>nevent1q…nppx</a><br/>_________________________<br/><br/>It looks quite impressive actually… you kept the same pace during your intervals and your heart is showing the same pattern in each interval. That means your body is capable of maintaining your training effort. Good job! <br/>If you want to compare anything then use Efficiency Factor not pace itself and realistically it only makes sense to use it for Z2 runs! 2026-02-28T11:07:40Z https://nostr.ae/nevent1qqswknuyf36zqwwr62cgtdftkfz7mfvapjguqtsg96tvansvfvuqjrszyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg9k86gp In reply to <a href='/nevent1qqsd8t3uqp6w0w7qv6aedcugcs3hm8vrnev5cuxpwf7h2pq28lkvh9cgqtpp0'>nevent1q…tpp0</a><br/>_________________________<br/><br/>*cardiac drift 2026-02-28T10:34:35Z https://nostr.ae/nevent1qqsd8t3uqp6w0w7qv6aedcugcs3hm8vrnev5cuxpwf7h2pq28lkvh9czyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgjl0e3g In reply to <a href='/nevent1qqsdq9e3t9g2yawn2vjptkzl4gtxwsxsg2v045ulvq38j4uudl3wpacndfrd4'>nevent1q…frd4</a><br/>_________________________<br/><br/>You do not seem yo have cardiac during your intervals.. 2026-02-28T10:23:11Z https://nostr.ae/nevent1qqs200cdscwjdk3egdywwvupvtuvhw5dz04u7ma2mzetvuhpje3s6hczyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg68asfg In reply to <a href='/nevent1qqsqv99295wahh9xj357hmu6zqr20e0ul9pcldw8ueps3dwu247m05qpzemhxue69uhhyetvv9ujuurjd9kkzmpwdejhg5wmcwa'>nevent1q…mcwa</a><br/>_________________________<br/><br/>Those peaks are so even. Do you run back and forth on the same path? 2026-02-28T06:46:48Z https://nostr.ae/nevent1qqsqs7xua5y32csx96xrxleqzn2alwyqdwl8acunzm8ue53nrkevzlszyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg7k6jgh 23 days out. HRV 63 (high), but RHR jumped to 56 bpm.<br/>Warning: Not a recovery issue, but infection incoming. Swollen throat, chills, no appetite. Unbelievable obstacles lately - first the knee, now this.<br/><br/>#hm140 2026-02-27T12:06:55Z https://nostr.ae/nevent1qqsvmxyqtzvke7y3pxc0s9uarglfp5axwrgg2mv47qla2mklhjue37szyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgttwu99 In reply to <a href='/nevent1qqs9dwqx8awungjv24lxmt8vt07kwe4tccannetlzdr5awrneqmy7lqx2evn2'>nevent1q…evn2</a><br/>_________________________<br/><br/>Incredible achievement! 1k in two months is quite a thing! I am glad I had a chance to follow your journey! 2026-02-27T05:48:35Z https://nostr.ae/nevent1qqs06xs8hlr5psfum0jwdpkp2e6ktge22j85v7sl84hwdt6vclxtuhczyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgy8l0cx In reply to <a href='/nevent1qqsxdvzzvvrkq7ta77qk0m8fe5l472stdh2kgvnp869ls9dy4z4artg26yd5s'>nevent1q…yd5s</a><br/>_________________________<br/><br/>Numbers do not lie but the way you interpret them “can be a lie”. Ex my morning readings were low and I decided to skip training today - which could have been a good or bad decision because I really cannot see what is going on in my muscles and I only judge their conditions based on what my HR and HRV is showing. According to established science probability is 95% that it is a right call. I could challenge that and go training… and maybe ignore it tomorrow and go training again. After 2-3 weeks I would see result of that behavior in my average Z2 performance - I could measure my average HR at certain speed a couple of times (in similar conditions) and tell if my heart looks more tired or not and hence tell if I am pushing myself too much or not. <br/>In this case however I decided to explore what can I do to make morning reading look all right… have more water and less coffee, have better food and so on…<br/>I do gather a lot of data but not I am not crazy about it I would say - just trying to understand my body (like my body - not any body). Two important questions for me are how not to push myself too much (too many workout sessions -&gt; injuries) and make reasonable progress towards my aims. I do not have to really follow edge of my capabilities to get where I am headed. 2026-02-26T06:25:59Z https://nostr.ae/nevent1qqs9cwlxkh0kmfhmn2vzswkqn4enpvxt82l5hy99qrdw8dmz5ag4psczyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg87uv7e In reply to <a href='/nevent1qqsxc2z5jecu5a89kkymzv7sw0qwqzhxqtfs5ldfea0cxrrjw56jy4ckn43yy'>nevent1q…43yy</a><br/>_________________________<br/><br/>As I said I crunch my own numbers. It keeps me sort of in tune with my body and pushes me to explore further. I try not to overcomplicate things and instead look for the best angles though. For example, I was on the train yesterday, resting and doing some online learning, but my HR and HRV this morning are terrible. My body hasn&#39;t recovered, so it definitely doesn&#39;t make sense to train today - it wouldn&#39;t contribute to my HM140 goal. Was it a lack of hydration, junk food at the station, or just the stress of traveling? Actually as a result of all this, I’ll probably look into how dehydration specifically affects muscle recovery and performance… 2026-02-26T05:20:00Z https://nostr.ae/nevent1qqsfc3fxcsyh9ltgkw6n0gt8srg3kfyzgnfajweh52hrljr460srr7qzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgq0vnag In reply to <a href='/nevent1qqsrtjyre3eu5zuqvy8qhp3032ek4pq9xyuxl2wv9qr0ssum2m34lqg9t5gq9'>nevent1q…5gq9</a><br/>_________________________<br/><br/>Nice! That is really fast 22 km at Z2! 2026-02-26T05:06:18Z https://nostr.ae/nevent1qqszqkgv4evvdlvj0ewduhthgjrcjsvw20e8rylgx894vecnd98cnugzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwggnjqm5 In reply to <a href='/nevent1qqsqrkek0mg3qrnannnxutw8nwswnpunn0egmy3r7ct2un72f4uduhqjdavht'>nevent1q…avht</a><br/>_________________________<br/><br/>For amateur purposes, both chest straps and armbands are very accurate and generally sufficient. They capture two main metrics: heart rate and HRV (Heart Rate Variability). By design a chest strap works like an ECG, while an armband measures blood flow (PPG). This means armbands can have a slight lag, for example, during sudden acceleration, but honestly, this can be ignored unless you are doing short 10-second sprints. You can definitely use either to check your morning &#39;readiness&#39; or track your running performance - both will provide very similar data.<br/><br/>Heart rate fluctuates constantly, but you are likely referring to heart rate zones. These zones are simply a convenient, measurable way to reflect what is happening in your muscles. When you experience cardiac drift while maintaining a steady pace, it is because your muscles are fatiguing, your core temperature is rising, and lactate is building up forcing your heart to work harder.<br/><br/>Pros verify their zones by taking blood lactate samples during exercise. Think of your heart rate zones as a slightly blurry window into your muscle metabolism - it&#39;s a good estimate, but not perfect. Long story short: yes, your fitness levels and zones change throughout the season as you progress. While most watches are good at estimating these, they don&#39;t perfectly reflect day-to-day muscle performance. Due to fatigue, temperature, or hydration, you might be training in a different zone than your watch shows. However, these are &#39;geeky&#39; edge cases. For amateurs, a standard running watch-calibrated every 3-4 weeks-is more than enough. Pros, on the other hand, rely on blood testing or advanced sensors like Q-LAC. 2026-02-25T16:29:37Z https://nostr.ae/nevent1qqs2jyxe32r8era8zvdful6ysx7ayzkzfy2zdwg7qe4q7vwrxgenwgszyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg8dm4hy In reply to <a href='/nevent1qqsty9f0h8slsvf50qagagzz59a8qk0r08s6du0t3x40n2crhjhu8qgadmvl8'>nevent1q…mvl8</a><br/>_________________________<br/><br/>Cool! Thanks! I’ve actually been using that approach from the start. I use a pretty basic Suunto 5 Peak, but I always pair it with a chest strap and my own custom software to process .fit and .tcx files - thus I was able to determine heart rate zones quite precisely (LTHR 175 - MAX HR 185). Managing the raw data myself lets me feed the algorithms properly granulated metrics to decide about training steps. <br/>The chest strap is a game-changer, as is the ability to dig into your own raw data with Python instead of relying on basic aggregates. One cool thing I’ve noticed: I have access to a treadmill that displays my strap data in real-time. If I focus on form (not bending, proper arm swing, knee drive), my HR stays noticeably lower. But the real mind-blower was mindfulness. When I am fully present and don&#39;t let my thoughts wander, my HR drops by 4-10 BPM. I can actually keep myself in Z2 for a few kilometers where I’d normally drift into Z3 just by staying focused.<br/><br/>Evidence based training for me is a key and chest strap is definitely best buck for the bang. Ex with the strap and Elite HRV app I can easily check how rested I am which is allegedly much better from that watches offer (as they simply cannot capture that precise data as HRV) and some watches are quite expensive while decent chest strap is less that 100 Eur. 2026-02-25T08:32:36Z https://nostr.ae/nevent1qqsqn2wfe8q4zyxryad2rs5tvgfvcdqp2fxsxxvvlpzurr0r7d3d2cszyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgk8r4wh In reply to <a href='/nevent1qqsz4qu78xez4d4hp3emp9dlg7x6q30uuvmy28lzqza5qtv04hwpeuqpp4mhxue69uhkummn9ekx7mqg2alw6'>nevent1q…alw6</a><br/>_________________________<br/><br/>Another evening walk lol. Stay strong! 2026-02-25T04:37:36Z https://nostr.ae/nevent1qqsfhlnfqcr4qyhj28re8yexfa5d4phg2kpds4n4eyd9lrrqwwqffrgzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgd8369t 26 days out. Just a boring 10k in Z2 (avg HR 135). But boring is good - it means I don&#39;t have to worry about anything going wrong. Everything is holding up. Post-run knee rehab done. Steady as she goes.<br/><br/>#hm140 2026-02-24T10:40:14Z https://nostr.ae/nevent1qqsyd4p7tmyx28rv20r9z3eh4uwf4rauz78ffc0ddxka8xmwpc3x6mczyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg2smc4u In reply to <a href='/nevent1qqs8g9g5x53dwffqplgmy22jagt0e6u70dkeme8la5swaqqc69lg6dgv0u5nn'>nevent1q…u5nn</a><br/>_________________________<br/><br/>Nice! Do you follow intensity zones during your training or just run by feel? 2026-02-23T07:51:50Z https://nostr.ae/nevent1qqsw9yx9uxe9qvaeuarzatclznfzz8sp48zraul36xmkkra3ahq3xsqzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgahv7zf In reply to <a href='/nevent1qqsxqzx3y6l5hv2nynf8thnn6sxvchtl75ngqqfy4fl7e3czr0usnnswwzs2p'>nevent1q…zs2p</a><br/>_________________________<br/><br/>I do not know man… Coinobots do not recover - they just keep running ;). Great job - it is good to take some rest now and then… if 22 km can count as rest :) 2026-02-22T18:03:58Z https://nostr.ae/nevent1qqsv4nacjpyv5ew3zleuv7zmxveetcfp8q9hfnahlv6sc7e9s0cpz3szyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgs9ede2 28 days out. First 18 km long run in a long time, kept it strictly in Z2 (avg HR 139 bpm). Everything is holding up perfectly - no pain, just steady progress. On track for 22.03. The mission continues.<br/><br/>#hm140 2026-02-22T18:02:22Z https://nostr.ae/nevent1qqsya3h9wtwsljlgcac88j2xrtvwl7sw6qzjjfwav2e209ln4rxxa8qzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg5knuzr In reply to <a href='/nevent1qqsfh579406tqma5qhx0gwn9eqsvuzw8sg7lew8mgdtrtektrmqykdcpz3mhxue69uhhyetvv9ujuerpd46hxtnfdunwl6my'>nevent1q…l6my</a><br/>_________________________<br/><br/>So far so good! Thanks for asking! Did some knee-strengthening exercises yesterday and I’ve got 18 km z2 run planned for tomorrow. 2026-02-21T18:16:08Z https://nostr.ae/nevent1qqsp50z74dwethf0r5q2vqskm6h7jgulsswxju6qvvnzfkyedlwlgrszyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgn6gcft In reply to <a href='/nevent1qqsd87zerf9mndnmnsuqgtxvf5hwq3hlx0ee3h3qump5yx78un3wd3cpzemhxue69uhhyetvv9ujuurjd9kkzmpwdejhgu3n8j4'>nevent1q…n8j4</a><br/>_________________________<br/><br/>Incredible Viking-style achievement! That counts as an ultramarathon performance for sure! My kudos! 2026-02-21T17:41:47Z https://nostr.ae/nevent1qqsyw6hc2yvrcwpy84x6rt880qsuq6ufgj6jzl7p4hpaze60qqfy3wqzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg0jqhyw In reply to <a href='/nevent1qqs9rg25e0rgf54gylmw4568n7g8a2hekhxymzzkq2vkmu0y309gxms39mphm'>nevent1q…mphm</a><br/>_________________________<br/><br/>That explains why I use treadmill most of the time 🤣 2026-02-21T06:40:09Z https://nostr.ae/nevent1qqswgczkau2r2ahrj3x9mv66aq5kfx7t74mpz04hvj2wzp0vzumwx0qzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg7c2jws In reply to <a href='/nevent1qqs0emxcnhd9q9l75sf92pvrm9euak3y4frq83mzxphyffz8mw2zqqcpzemhxue69uhhyetvv9ujuurjd9kkzmpwdejhg7xeml4'>nevent1q…eml4</a><br/>_________________________<br/><br/>Are you training to get to the CPH bitcoin conference on foot:) ? 2026-02-21T05:24:37Z https://nostr.ae/nevent1qqsp4fx8xlpptn0pfzfqaft8qqwy7jrepudkueu74jqdsysvxrpkuaszyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg3vje6z In reply to <a href='/nevent1qqs9xy37e8y4pyyf6sf6z948du23y25etdcn7x6q66fh9sql0jdc58qpz3mhxue69uhhyetvv9ujuerpd46hxtnfdu8s8wth'>nevent1q…8wth</a><br/>_________________________<br/><br/>It is not that hard it is just that unusual pronunciation hahaha 2026-02-20T18:02:06Z https://nostr.ae/nevent1qqszyeh3lqj00nh0jz4un0mskdrkjncm5jjfj4rvsyv0ckd3ulaj84gzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgf6pmjv In reply to <a href='/nevent1qqswpym44ql7wz80me7s90dxk5xrtvp5729ga06fkrzhree3fj8fn3spp4mhxue69uhkummn9ekx7mqqghnaw'>nevent1q…hnaw</a><br/>_________________________<br/><br/>Nice! 2026-02-20T09:11:07Z https://nostr.ae/nevent1qqswadmfwpkpzxhk2e8906xyapl5xcz77v47cr7naukfjt44p8vvzfqzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwga64cwj In reply to <a href='/nevent1qqsdz3k48kdhldex2ufv6cqc8g72x289ye7q2q5ktlvstf90zxdgvzqpp4mhxue69uhkummn9ekx7mq6mrcld'>nevent1q…rcld</a><br/>_________________________<br/><br/>I tried learning Danish once and failed miserably :) 2026-02-20T09:10:14Z https://nostr.ae/nevent1qqstpjcmcxtuqtanwfv2svjrf67s76rykmlw0y2u8utkdx2eps594lszyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwggdl9dg 31 Days out. 3 x 3 km threshold session with a progressive finish. Split the intervals at 4:55 -&gt; 4:45 -&gt; 4:35 min/km. Zero knee issues and felt a massive surge of energy in the final stretch. My chances are looking much better after today&#39;s training. My coach is giving me a 75/25 chance that I can do it on 22.03 under 1:40. The Phoenix is officially in flight.<br/><br/>#hm140 2026-02-19T12:56:33Z https://nostr.ae/nevent1qqsw520f5fprpceg7nt9dq77xdfflv8qwe7ppvxeltj6yjcrua9gx5gzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg2uv8f6 In reply to <a href='/nevent1qqsymj8qqdnxdm0se3n2xs7dgz2uj8vpdxakary7e0jf0gt692nq5tcmz5zm6'>nevent1q…5zm6</a><br/>_________________________<br/><br/>22 kms… some jogging :) 2026-02-18T20:13:15Z https://nostr.ae/nevent1qqswh2jusf9ck09hq8zphdpu0rges3se0l039enznlkd68eg08h50lgzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgk09seh 33 days out. I am reborn. Phoenix has risen from ashes. I managed to have a 6.57km running session on the treadmill at an average pace of 6:30 min/km (Z2) and avg HR 137 bpm with no knee problems.<br/><br/>Followed up with a serious &#34;Repair &amp; Stability&#34; circuit: Bulgarian split squats, barbell hip thrusts, and reverse nordics to bulletproof my joints for the future. The aerobic base is still there. Now, the real fight for 1:40 begins. It&#39;s going to be tight, but I’m ready to suffer for it.<br/><br/>#hm140 2026-02-17T13:48:53Z https://nostr.ae/nevent1qqsdel5m0v03csgpnv6jlngyfcqaqvgrtpczmmwdrehjs3grwff6grgzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgq9nql0 In reply to <a href='/nevent1qqsyh2z76k63u2rxlxt9szp6lu9jhf84kffry5gjyaal5nekr3a9yecpzemhxue69uhhyetvv9ujuurjd9kkzmpwdejhgmjs76q'>nevent1q…s76q</a><br/>_________________________<br/><br/>Beep beep!<br/><br/> <img src="https://image.nostr.build/b6b9ed9cdf01c75adff4fb8820d187e970bd9134a09f68954698a4e7170569bc.jpg"> 2026-02-17T08:13:38Z https://nostr.ae/nevent1qqsqgc65k5nwmr298n62d0wulkztnff7a4gu7uhywhk8gmhu2js7fsczyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgn99u5d In reply to <a href='/nevent1qqszlrcsk7tpj6wlrzph79nagsys8m9em8aw8xuw394cghu7l8cr0fs5cgpx7'>nevent1q…gpx7</a><br/>_________________________<br/><br/>Crazy! I am not sure how your body can eat up so many kilometers and still recover! Great stuff! 2026-02-17T06:43:11Z https://nostr.ae/nevent1qqs9hqzy7wtpwzzve9ua70sekchanu6f0h6jm2slf8rcnfhfqc5xtqczyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgnkx37q In reply to <a href='/nevent1qqsz05rd9hx9hghtwl7wlt8swqzrm9dcqy2qqflmgy8j7dmtaeh8j0s5fm0u4'>nevent1q…m0u4</a><br/>_________________________<br/><br/>That is incredible! 2026-02-16T19:21:37Z https://nostr.ae/nevent1qqs9gsh3jmhtkkhlahz37clakgszcvftyhp3s8rl2ppvh9jgwlcyq4szyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgl43j0w In reply to <a href='/nevent1qqsz6j2py69yhfm5knjd66zrh25xmhzxdlqj7ujc627ltedv2wgx9ngmkzdsk'>nevent1q…zdsk</a><br/>_________________________<br/><br/>Great job! 2026-02-15T20:25:34Z https://nostr.ae/nevent1qqsgln9jzvz63uhpxyzvqa38fd0z6l4y7sx0z8xlxnysmnmdkm5df9szyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgpcf9wu 35 days out. Treadmill session: 4.02 km @ 13% incline, total time 46:08, avg HR 135 bpm. Controlled effort, stopped exactly at 500 kcal burn.<br/>I might have found the root cause of my “creaky knee” problem. Possibly it is just a lack of proper strength training. I introduced today Nordic Curls and Bulgarian Split Squats (3 x 10 reps with 8 kg load in supersets) and my knee already feels more stable. 2026-02-15T13:59:04Z https://nostr.ae/nevent1qqswffj9427jej535mpjjvzr2r4xqpul86n0npgcrt5jm6822svyaqgzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg47q7gk In reply to <a href='/nevent1qqsgkkm789f8w6v6feqda6zl73uqpfkh5g3qs4nuncra8ddu9gvgx9sya7lck'>nevent1q…7lck</a><br/>_________________________<br/><br/>I am getting better! 2026-02-15T13:53:53Z https://nostr.ae/nevent1qqsyqsd4wulezldjfe89sdphf7u2ep4kzugaedey9979v2fyupg6tmszyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwganppws In reply to <a href='/nevent1qqszp5fn3t0sj4x48w7crf3teme53e3svkn834svmkz6dfxzs602y2q9u4ejk'>nevent1q…4ejk</a><br/>_________________________<br/><br/>Good job! I had a great Valentines day too. I can get back on treadmill 2026-02-14T19:27:53Z https://nostr.ae/nevent1qqspfqfgad6vjws5fh7etk0elxdcr5ul39cgw84x0uehmq9a8lpn97czyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgp047ut 36 days out. My doctor’s visit this morning was very promising. That &#39;creaky&#39; feeling in my knees started to fade yesterday, and the doctor encouraged me to resume my workouts - as long as I keep them slow and controlled. I think I’ll make treadmill walking a staple part of my training. Let’s see if I can still get close to 1:40 in 36 days!<br/><br/>#hm140 2026-02-14T09:07:41Z https://nostr.ae/nevent1qqs0jkl96utt8zwann8t5032kt6al7atlghvqfcz8nn0s48zwp3uwfgzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgjaug96 In reply to <a href='/nevent1qqs9zje5849sewq63ulp09a2ndfug78qyflkchpdgdh4pqh23gp2mdq5ukyr8'>nevent1q…kyr8</a><br/>_________________________<br/><br/>That is a pretty good pace! How do you recover so fast? 2026-02-13T20:34:38Z https://nostr.ae/nevent1qqst65p6kzwqv3wv72t0tf086nnvdpgk7f768384wqfjejkl07k7v7szyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg42dvzc In reply to <a href='/nevent1qqs0jq9v43xwh06d65xtuem578g05mp2tq59sse840hs0d2py306a5q449dfp'>nevent1q…9dfp</a><br/>_________________________<br/><br/>Now I have motivation to get some more Sats to make sure you keep running lol :) 2026-02-12T20:43:54Z https://nostr.ae/nevent1qqs0mqlax95w4nhlk5lmh6zehthpwhfcjgvqymn0cy2522pluu4zxpgzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgg3vvmn In reply to <a href='/nevent1qqsd7ce9pt7akfstaf4jaxrjya326amp3cjcxxg7h25mhcupvgr2p4g4lxqph'>nevent1q…xqph</a><br/>_________________________<br/><br/>I am pretty sure you are not a human but a robot powered by Sats! Congratulations man! 2026-02-12T18:08:16Z https://nostr.ae/nevent1qqs8rhkjlt86yh4gh4sxcnxqm9754zw96l876tt0ptasewg4ehcuvwszyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgjvrl22 In reply to <a href='/nevent1qqsrua63vkrk6v5z8e4qt4nlmdj407mr6tsef75la8vpwvlgevv03pszzdnnk'>nevent1q…dnnk</a><br/>_________________________<br/><br/>Great pace for 30k! Nicely done! 2026-02-11T20:15:34Z https://nostr.ae/nevent1qqs2kfdae24mmuvxlycyf8dcszhkszty88nv9tq6q5gejq6ph5g5p4gzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg439l4t In reply to <a href='/nevent1qqsxwsd0lygkupel68rxj2v36qa4qrzcmvf3ztjwulaxdelqp22qzkcwx7h4q'>nevent1q…7h4q</a><br/>_________________________<br/><br/>Tada! I was checking how to replenish my account. Apparently the easiest way to do it is with Bitcoin ATM. I need to find one first. 2026-02-10T22:22:46Z https://nostr.ae/nevent1qqsphde7c0du0yax9nvu0pd72q2wyq6zs46qjh6cnwvnjpp5shc9saczyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg3rk0gv 40 days out. I could days but I do not believe I will even put my running shoes on. The only good thing is that I see my doctor sooner than next week. Saturday 14 February - 7 am :)<br/><br/>#hm140 2026-02-10T19:11:15Z https://nostr.ae/nevent1qqs9qe03cszwska5eevdeyj0y3xtnkntqnudx9srgcqk3w0s33920qgzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgnaqmh5 In reply to <a href='/nevent1qqs0w09lk0cjhpka9ptwgxwnfr376t2hjfygp4caws6n5hwhacnx60s0yxmzh'>nevent1q…xmzh</a><br/>_________________________<br/><br/>That is not so easy to zap. I thought there is some popup window or sth but no… just send 1k Sats… anyway great job with your run. Reply something like anything so I can try to zap you again… apparently once you zap someone then even if it fails it is recorded. 2026-02-10T19:09:03Z https://nostr.ae/nevent1qqsz0vtt5klzw2w6sd4dpy3l9gtpeuzuyyfa0jht8t2tnn7rfg5ggwczyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgcp7y0d In reply to <a href='/nevent1qqst3rwr47u3sd4lck9avntkljcdkmvafjrdsmjvnkre7xwq9k6t2scjm4qu8'>nevent1q…4qu8</a><br/>_________________________<br/><br/>Is it a polite way to encourage me to zap you :D 2026-02-10T09:09:38Z https://nostr.ae/nevent1qqstktuuydfytf6k2yd7emruk4vxgq0wrg2fx5ttuwuun2je9ma7f4czyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgzvu9lh 41 days out. Today was a tough one. My physio taped up my knee and told me my kneecap is hypermobile, so I have to stop running for now.<br/>Last year it was shoulder surgery taking me away from climbing; this year, I barely get into a running groove and my knee gives out. At least math and neural networks aren&#39;t a threat to my health!<br/>Time to watch Zorba the Greek and find some of that famous “joy in the face of disaster”. <br/><br/>#hm140 2026-02-09T20:31:25Z https://nostr.ae/nevent1qqsfj3zlc8s3th00yuwua358e45hse0amjx0pzf5thf5rs9znkhlttgzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg2xaemm In reply to <a href='/nevent1qqsf5r8ty5acqum4nkjgvj2pkj78nauxd6u4mk2yrnzl5yyt2yvczsqvvl343'>nevent1q…l343</a><br/>_________________________<br/><br/>Hope they pay you well for all the kilometres you put up ! Great job man! 2026-02-09T20:24:12Z https://nostr.ae/nevent1qqsxx9pm9umzna4yv48hfplnw3l3r840jeqgckd0tsut9m9yhlk4yzczyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgvl0j4v In reply to <a href='/nevent1qqsyxq3hz6uz2vdy3uuarf9vde0gk7ws9stn3z7zplxh5cnvqx4nh0cgk4460'>nevent1q…4460</a><br/>_________________________<br/><br/>22 kms recovery :D. You must be saving tons on public transport tickets and gasoline… when you need to get somewhere you can just run. Happy Sunday! 2026-02-08T14:52:48Z https://nostr.ae/nevent1qqs8p69urzxfl57y0j4pfamwknwe355lre6luzj5xtydcrxa209lefszyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgwxzcfj 42 days out. Back in the saddle. Treadmill 5.51 km | Avg HR 137 bpm | Max Incline: 13%.<br/>After a 6day forced break due to a “creaky” knee, I’m glad to be back. Sticking to the plan of utilizing the treadmill and steep walking as much as possible. Zone 2 is Zone 2, whether you run or walk. Next week: 10km test run. Hope remains high.<br/><br/>#hm140 2026-02-08T13:08:43Z https://nostr.ae/nevent1qqswuf7t0xqhrpa3trerdh7l4pfjvtyuvk7qvk2khw925t7597e74zczyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgcud43r In reply to <a href='/nevent1qqszpnps9xx883y3at437y89ur0ude0pr5d5k227jqvcwqtywj3z55cqjzdyj'>nevent1q…zdyj</a><br/>_________________________<br/><br/>GM! 2026-02-08T08:20:21Z https://nostr.ae/nevent1qqsyfw56xggtjla7alxkv486q8wqrajvh7n4emm5n5hs3v8nt49tz3gzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg6va9pw In reply to <a href='/nevent1qqsxux5w2yp8txsy0tv2ekzkymeya8drddxmjnx354pkntfg37qlwlgh0v7nl'>nevent1q…v7nl</a><br/>_________________________<br/><br/>Congratulations! With all that daily half marathons that you did every day recently this is quite impressive! Really well done! 2026-02-07T20:12:06Z https://nostr.ae/nevent1qqsfutanfjacsgd3rztansj575ln62rwv7qhs7ygdfulh8fkvv4saqqzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgj4fxtm In reply to <a href='/nevent1qqs0du9jmla80mm9857ev7f6n7ruwqfysgp9jqm2chrpuqwx802s5fgl7g3h0'>nevent1q…g3h0</a><br/>_________________________<br/><br/>Each 21 Satoshi I received used to be worth 2 cents - now they are only about 1 :/ but maybe will be 2 cents again soon :) 2026-02-06T17:10:12Z https://nostr.ae/nevent1qqs0h4x8xfxmk3g0prqkejpz7lckrl0fwxtml2fmc9vqvn4s963hxsczyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg7wgq62 In reply to <a href='/nevent1qqsyxlt6vpgasj7xwdqzkxyc8gjjhzugrelrvreuvuxdy9e04ymrw0s3xjh0y'>nevent1q…jh0y</a><br/>_________________________<br/><br/>Over 20kms in snow? :) it is like 30 on normal terrain! Crazy! Congrats! 2026-02-06T17:06:46Z https://nostr.ae/nevent1qqsdy7dvl6wx38985exz8uha53u8d89dp9458yavl8v9h7e3gzc5c5czyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgtn8npl In reply to <a href='/nevent1qqsrvddt69e2zck3dj8ku50shghse5swr4tc6fc8frmve902ahzgetcejn2gp'>nevent1q…n2gp</a><br/>_________________________<br/><br/>👏 💪 2026-02-06T01:24:53Z https://nostr.ae/nevent1qqsx5820hjg7cepz3rv8sr96k2shhh859tlj2jwxfnhkeu0cf5tlgjqzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwglanaal 45 days out. Recovery protocol. The &#34;creaky&#34; feeling in my left leg is finally fading. Naproxen, Voltaren, and strict rest are doing the job. Rest till Sunday to be sure!<br/><br/>Training strategy shift: More treadmill volume ahead. Planning to swap some Z2 runs for 1-hour steep uphill walks. Same metabolic engine work, but far less impact on the joints. Need to tame my ego to achieve my goals. Keeping the 1800 kcal discipline.<br/><br/>#hm140 2026-02-05T11:22:48Z https://nostr.ae/nevent1qqspz57x7js5nfzp9fxd48qsdq2yl80dnj0ew4u3hztd52s6yhv96jqzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg8d5cfp In reply to <a href='/nevent1qqsvdgkdpqnskcrvj86u5dlqc6u3du6h7hnmp0e4c29fd8rh488twkcq7f03m'>nevent1q…f03m</a><br/>_________________________<br/><br/>Thank you! 2026-02-04T20:46:03Z https://nostr.ae/nevent1qqsvkm9qmd3fgz3y4pkez8gap7xga8z653n3yzmeumwmnudpuu0yvdgzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwghcc6dm In reply to <a href='/nevent1qqsyxnugn4yxkytwzfdg0vrss8p2fjenn5y9264p79ft0cfxfh8nj2ccerr8m'>nevent1q…rr8m</a><br/>_________________________<br/><br/>Hell yeah! 2026-02-04T19:53:45Z https://nostr.ae/nevent1qqsqa96jcn4ghsm7ml52ekdgh83p2cw2t6j02ptdt4x3md2ygw5rg4czyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgpaxjs4 In reply to <a href='/nevent1qqsgq7vqh93wh9699na3qe4nn639faczj4xjckqs3psqp3wysrp7c5c3kxe0k'>nevent1q…xe0k</a><br/>_________________________<br/><br/>It seems there are outages everywhere. My treadmill broke on Monday and did not record anything… but effort is still effort. Great job! 2026-02-04T16:18:04Z https://nostr.ae/nevent1qqsxkp3e8ny86n3txa4a3pq30vedl8k9m7x6q75j4cs6y5vw22eu6wszyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgthm7z8 46 days out. I feel like I’m slightly hyper-focused on my knee. Not sure if it actually feels weird or if I’m just overthinking it. Stairs are fine, walking is fine. Still I will wait until Sunday to resume workouts. Better safe than sorry. Meanwhile: Sauna and a strict 1800 kcal diet to keep the weight in check.<br/><br/>#hm140 2026-02-04T14:57:18Z https://nostr.ae/nevent1qqsdeymg7nl4tqt80fugffxwgp647qpmkd9ty76s6lf4eutpu466jyczyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgchq9sk In reply to <a href='/nevent1qqs0dvy348azddunne4v5knc6y2xt8jcmnx39d3gsh5e5hn5j3z8lhq7qpjet'>nevent1q…pjet</a><br/>_________________________<br/><br/>Nice! Solid effort! 2026-02-02T21:06:25Z https://nostr.ae/nevent1qqsz0k87fug3ngflrr88e7fwp7rxfnyd35fl0t8nvms95se0tn4p44gzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgvth4ey 48 days out. Red flag. Treadmill broke, but the knee pain is the real issue. The aftermath of running on uneven terrain. Immediate pivot: Swimming &amp; Physio. Better to lose 4 days now than 4 weeks later.<br/><br/>#hm140 #sub100 2026-02-02T13:52:19Z https://nostr.ae/nevent1qqsv25kq3d3lwgjn2t68k22t4jttps4ypwglk8a0qzeay0ph4s0ghuqzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwg5fr6tn In reply to <a href='/nevent1qqs0cjz0u8a7nkvs4quavadta4pt9lzc7tzhcpu6dmztldfjchpvd9cx3unzt'>nevent1q…unzt</a><br/>_________________________<br/><br/>I first looked at your photo and thought “how did you get all that moss “ and then realised that you run 20+ km daily and you are nowhere near snow anymore 😀. Good job man! Keep that going! 2026-02-01T19:09:03Z https://nostr.ae/nevent1qqs2f7lp4mxyh66ftfnaxjws9az84qf663p8hnyy0ff46mw226xhudqzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgcrkpz0 49 days out. Landed at 1 AM. From mediterranean sun to -9 degrees. Thermal shock is real - even more so when using public transportation. Today is strictly for biological renewal and deep stretching. Recharging the system before the final training block.<br/><br/>#hm140 #sub100 2026-02-01T16:06:49Z https://nostr.ae/nevent1qqsr0zdal9gcz4t6y39mvz6csvrqe9sumw4xrh9j4uuam4x9xwt9vdqzyq9kzsjpr2set8rkv2fyjs5mn97xszap5h7ym0v9hwyg5wgrtlqwgatzsf7 In reply to <a href='/nevent1qqsvk5d7vcsw84xxezj55lpy60ukw07zq52fr33njhwq5rv426cu69snpftqp'>nevent1q…ftqp</a><br/>_________________________<br/><br/>Oh man! 3rd day of running hm in a row! Crazy! My knees hurt just by watching your activity. Congrats 🙌! Meanwhile I had a good lunch! 2026-01-31T14:26:57Z