diff --git a/Personal/Projects/Diet/Default diets.md b/Personal/Projects/Diet/Default diets.md
new file mode 100644
index 0000000..a7eba1b
--- /dev/null
+++ b/Personal/Projects/Diet/Default diets.md
@@ -0,0 +1,5 @@
+
+### Wortel & Kwark
+200g wortel 65 kcal
+250g milde Kwark 158 kcal
+250g vanille 137 kcal
\ No newline at end of file
diff --git a/Personal/Projects/Diet/Diet.md b/Personal/Projects/Diet/Diet.md
index 40118e7..0578517 100644
--- a/Personal/Projects/Diet/Diet.md
+++ b/Personal/Projects/Diet/Diet.md
@@ -2,10 +2,13 @@
created: 2025-07-02 16:36
updated: 2025-08-14 13:29
---
----
-created: 2025-07-02 16:36
-updated: 2025-08-13 16:56
----
+### Medications
+Eat later in the day, sleeping with hunger is a problem.
+Start to have breakfast again
+
+
+
+
## General Remarks
Delaying my breakfast is currently (end of June 2025) pretty effortless. The main problem is fasting without muscle loss and taking medication that needs some food, mainly ibuprofen. I need to check if drinking a protein shake starts my hunger response.
diff --git a/Personal/Projects/Running/Running.md b/Personal/Projects/Running/Running.md
index 22a689f..5777b0a 100644
--- a/Personal/Projects/Running/Running.md
+++ b/Personal/Projects/Running/Running.md
@@ -8,20 +8,20 @@ Race Date: March 29, 2025
### Core 12-Week Program (Weeks 1-12)
-| Week | Track Repeats | Total | Tempo Run | Total | Long Run | Week Total |
-| ---- | ------------------------------------------------------------------ | ------- | ------------------------------------------------------------------------------------------- | ------- | ------------------ | ---------- |
-| 12 | 1.5 km @ WU → 8 × 400 (400 RI) @ Z4-Z5 → 1.5 km CD | 9.0 km | 1.5 km @ WU → 5 km @ Z4 → 1.5 km CD | 8 km | 10 km @ Z3 | 27.0 km |
-| 11 | 1.5 km @ WU → 5 × 800 (400 RI) @ Z4 → 1.5 km CD | 8.6 km | 1.5 km @ WU → 3 km @ Z4 → 1.5 km @ Z3 → 3 km @ Z4 → 1.5 km CD | 10.5 km | 11 km @ Z3 | 30.1 km |
-| 10 | 1.5 km @ WU → 2 × 1600 + 1 × 800 (400 RI) @ Z4 → 1.5 km CD | 8.2 km | 1.5 km @ WU → 6.5 km @ Z4 → 1.5 km CD | 9.5 km | 13 km @ Z3 | 30.3 km |
-| 9 | 1.5 km @ WU → 400-600-800-800-600-400 (400 RI) @ Z4-Z5 → 1.5 km CD | 8.6 km | 1.5 km @ WU → 3 km @ Z4 → 1.5 km @ Z3 → 1.5 km @ Z4 → 1.5 km @ Z3 → 3 km @ Z4 → 1.5 km CD | 13.5 km | 14 km @ Z3 | 36.1 km |
-| 8 | 1.5 km @ WU → 4 × 1000 (400 RI) @ Z4 → 1.5 km CD | 8.2 km | 1.5 km @ WU → 6.5 km @ Z4 → 1.5 km CD | 9.5 km | 16 km @ Z3 | 33.7 km |
-| 7 | 1.5 km @ WU → 1600-1200-800-400 (400 RI) @ Z4 → 1.5 km CD | 8.2 km | 1.5 km @ WU → 8 km @ Z4 → 1.5 km CD | 11 km | 13 km @ Z3 | 32.2 km |
-| 6 | 1.5 km @ WU → 10 × 400 (400 RI) @ Z4-Z5 → 1.5 km CD | 10.6 km | 1.5 km @ WU → 6.5 km @ Z4 → 1.5 km CD | 9.5 km | 16 km @ Z3 | 36.1 km |
-| 5 | 1.5 km @ WU → 6 × 800 (400 RI) @ Z4 → 1.5 km CD | 9.8 km | 1.5 km @ WU → 1.5 km @ Z4 → 1.5 km @ Z3 → 3 km @ Z4 → 1.5 km @ Z3 → 1.5 km @ Z4 → 1.5 km CD | 12 km | 13 km @ Z3 | 34.8 km |
-| 4 | 1.5 km @ WU → 4 × 1200 (400 RI) @ Z4 → 1.5 km CD | 9.0 km | 1.5 km @ WU → 5 km @ Z4 → 1.5 km CD | 8 km | 16 km @ Z3 | 33.0 km |
-| 3 | 1.5 km @ WU → 5 × 1000 (400 RI) @ Z4 → 1.5 km CD | 9.6 km | 1.5 km @ WU → 10 km @ Z4 → 1.5 km CD | 13 km | 13 km @ Z3 | 35.6 km |
-| 2 | 1.5 km @ WU → 3 × 1600 (400 RI) @ Z4 → 1.5 km CD | 8.6 km | 1.5 km @ WU → 5 km @ Z4 → 1.5 km CD | 8 km | 11 km @ Z3 | 27.6 km |
-| 1 | 1.5 km @ WU → 6 × 400 (400 RI) @ Z5 → 1.5 km CD | 7.4 km | No warm-up / cooldown | - | 10 km Race — Z4-Z5 | 17.4 km |
+| Week | Track Repeats | Total | Tempo Run | Total | Long Run | Week Total |
+| ---- | ------------------------------------------------------------------ | ------- | --------------------------------------------------------------------------------------------------------------- | ------- | ------------------ | ---------- |
+| 12 | 1.5 km @ WU
→ 8 × 400 (400 RI) @ Z4-Z5
→ 1.5 km CD | 9.0 km | 1.5 km @ WU
→ 5 km @ Z4
→ 1.5 km CD | 8 km | 10 km @ Z3 | 27.0 km |
+| 11 | 1.5 km @ WU → 5 × 800 (400 RI) @ Z4 → 1.5 km CD | 8.6 km | 1.5 km @ WU
→ 3 km @ Z4
→ 1.5 km @ Z3
→ 3 km @ Z4
→ 1.5 km CD | 10.5 km | 11 km @ Z3 | 30.1 km |
+| 10 | 1.5 km @ WU → 2 × 1600 + 1 × 800 (400 RI) @ Z4 → 1.5 km CD | 8.2 km | 1.5 km @ WU → 6.5 km @ Z4 → 1.5 km CD | 9.5 km | 13 km @ Z3 | 30.3 km |
+| 9 | 1.5 km @ WU → 400-600-800-800-600-400 (400 RI) @ Z4-Z5 → 1.5 km CD | 8.6 km | 1.5 km @ WU → 3 km @ Z4 → 1.5 km @ Z3 → 1.5 km @ Z4 → 1.5 km @ Z3 → 3 km @ Z4 → 1.5 km CD | 13.5 km | 14 km @ Z3 | 36.1 km |
+| 8 | 1.5 km @ WU → 4 × 1000 (400 RI) @ Z4 → 1.5 km CD | 8.2 km | 1.5 km @ WU → 6.5 km @ Z4 → 1.5 km CD | 9.5 km | 16 km @ Z3 | 33.7 km |
+| 7 | 1.5 km @ WU → 1600-1200-800-400 (400 RI) @ Z4 → 1.5 km CD | 8.2 km | 1.5 km @ WU → 8 km @ Z4 → 1.5 km CD | 11 km | 13 km @ Z3 | 32.2 km |
+| 6 | 1.5 km @ WU → 10 × 400 (400 RI) @ Z4-Z5 → 1.5 km CD | 10.6 km | 1.5 km @ WU → 6.5 km @ Z4 → 1.5 km CD | 9.5 km | 16 km @ Z3 | 36.1 km |
+| 5 | 1.5 km @ WU → 6 × 800 (400 RI) @ Z4 → 1.5 km CD | 9.8 km | 1.5 km @ WU
→ 3 km @ Z4
→ 1.5 km @ Z3
→ 3 km @ Z4
→ 1.5 km CD | 10.5 km | 13 km @ Z3 | 34.8 km |
+| 4 | 1.5 km @ WU → 4 × 1200 (400 RI) @ Z4 → 1.5 km CD | 9.0 km | 1.5 km @ WU
→ 5 km @ Z4
→ 1.5 km CD | 8 km | 16 km @ Z3 | 33.0 km |
+| 3 | 1.5 km @ WU → 5 × 1000 (400 RI) @ Z4 → 1.5 km CD | 9.6 km | 1.5 km @ WU
→ 3 km @ Z4
→ 1.5 km @ Z3
→ 1.5 km @ Z4
→ 1.5 km @ Z3
→ 3 km @ Z4
→ 1.5 km CD | 13 km | 13 km @ Z3 | 35.6 km |
+| 2 | 1.5 km @ WU → 3 × 1600 (400 RI) @ Z4 → 1.5 km CD | 8.6 km | 1.5 km @ WU → 5 km @ Z4 → 1.5 km CD | 8 km | 11 km @ Z3 | 27.6 km |
+| 1 | 1.5 km @ WU → 6 × 400 (400 RI) @ Z5 → 1.5 km CD | 7.4 km | No warm-up / cooldown | - | 10 km Race — Z4-Z5 | 17.4 km |
### Additional Filler Weeks (Use as needed)