Announcement

**HellYeah** · June 17, 2022, 07:20 PM

[Fri] June 17th

[CoreStrength] Day27 – lvl1 – 2min rest
[running] 8,6km in 1h
10min jog – 15min run
1min walk – 10min run – 1min walk
15min run – 10min jog
--- plus 500m warmup & cooldown walk
[stretching] counter stretches after my run

[pull-ups] max sets of 4 reps
--- on rings with 1min rest
--- 12 sets in 15min

[bass] lesson 6 – 21 min
[bass] Chasing Cars (2x)

[A]~185% [S] ok [N] good [W]+0,5* [B/G]done
* After banana, coffee, running, water and more coffee

**HellYeah** · June 18, 2022, 12:23 PM

[Sat] June 18th

[rest day]

[bass] lesson 6 – 21 min
[bass] Chasing Cars (2x)
[bass] the 6yo played one round of „Chasing Cars“ with me

[A]~50% [S]ok [N] BBQ n Cake [W]+0,2 [B/G] done

**HellYeah** · June 19, 2022, 09:54 PM

[Sun] June 19th

[running] 8,6km in 1h
8min jog – 1min walk - 15min run
1min walk – 15min run – 1min walk
15min run – 1min walk - 13min jog
--- plus 500m warmup & 900m cooldown walk
[stretching] counter stretches after my run

[bass] lesson 6 – 5 min
[bass] Chasing Cars (2x)

[A]~160% [S] almost ok [N]ok [W]+1,9* [B/G+]done
* Not unexpected, the last three days were a real
food pleasure

[Daily Awareness 19.06.2022] [Activity] ~105% (week avg.)
--- did not wear my watch all the time, so it is probably
--- higher
[Sleep] 109/168 (+5)
[Nutrition] 132/168 (+6)
[Weight] 94,4kg (92,5 kg in avg.)
[Bass/Guitar] 142/168 (+7)
--- [Piggy Bank Account] 34 coins

[Milestones Progress]

[Running]
✔️ three runs
PR: 26,5 km in total
❌ 10k in one go --- longest run: ~10,2 km (with four 1min breaks)

[Weight] after 4 weeks a milestone is done
✔️✔️✔️✔️ weekly average: 92,5 kg DONE
weekly average: 92,0 kg
weekly average: 91,5 kg

[Commute] after 4 weeks a milestone is done
✔️✔️✔️ once a week (on hold)

[Yoga /Meditation/Stretching] just counting
1 session Yoga and a lot of rolling and stretching

[Strength] just counting
5 workouts
✔️ Calsthenics (2)✔️ Bouldering (1) ✔️ CoreStrength (2)

✔️good ⭕in progress/not possible ❌not done

**HellYeah** · June 21, 2022, 04:43 AM

[Mon] June 20th

[core strength] Day28 – lvl3 – 2min rest
[yoga] 50min Yin

[bass] lesson 6 – 21 min
[bass] Chasing Cars (2x)

[A]~60% [S]ok [N]ok [W]-0,5 kg [B/G] done

**HellYeah** · June 22, 2022, 05:42 AM

[Tue] June 21st

[bouldering] It was hot…

[A]~100% [S]not enough [N]ok [W]-0,5kg [B/G] no

**HellYeah** · June 22, 2022, 09:59 PM

[Wed] June 22nd

[running] ~9 km @6:40 min/km
10min warmup run - 10min run
1min walk - 20min run – 1min walk
10min run - 10min cooldown run
[stretching] counter stretches after my run

[bass] lesson 6 – 21 min
[bass] Chasing Cars (1x)
[bass] lesson 7 – 23 min

[A]~172% [S]almost ok [N]ok [W]-0,2 [B/G]done

**HellYeah** · June 23, 2022, 10:20 PM

[Thu] June 23rd

[CoreStrength] Day 29 – lvl3 – 2min rest

[bass] lesson 7 – 23 min

[A]~60% [S]good [N]ok [W]-1,0 [G/B]done

**HellYeah** · June 25, 2022, 07:38 PM

[Fri] June 24th

[life] birthday party for the 6yo
[running] ~8km in two parts
4,5km and 3,7km with a rest of 30min in between
--- first on purpose rain run
--- I guess I am starting to take this running thing „serious“
[stretching] counter stretches after my run

[A]~185% [S]reduced [N]nope [W]+0,3 [B/G]no time

[Sat] June 25th

[life] active family day
[core strength] Day 30 – lvl1 – 2min rest
--- side leg raises – my nemesis!!
--- I finally finished this program!

[bass] lesson 7 – 23 min
[bass] a few songs of just playing root notes

[A]~85% [S]bad [N]ok [W]+0,1 [B/G]done