From f9ca99683f6d44a4af5b613e4f070ee0f13204e4 Mon Sep 17 00:00:00 2001 From: Vincent Verbruggen Date: Fri, 12 Dec 2025 11:34:46 +0100 Subject: [PATCH] vault backup: 2025-12-12 11:34:46 --- Personal/Projects/Diet/Default diets.md | 5 +++++ Personal/Projects/Diet/Diet.md | 11 ++++++---- Personal/Projects/Running/Running.md | 28 ++++++++++++------------- 3 files changed, 26 insertions(+), 18 deletions(-) create mode 100644 Personal/Projects/Diet/Default diets.md 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)