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vault backup: 2025-12-12 11:34:46

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Vincent Verbruggen
2025-12-12 11:34:46 +01:00
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Personal/Projects/Diet/Default diets.md Normal file
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### Wortel & Kwark
200g wortel 65 kcal
250g milde Kwark 158 kcal
250g vanille 137 kcal

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Personal/Projects/Diet/Diet.md
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created: 2025-07-02 16:36 created: 2025-07-02 16:36
updated: 2025-08-14 13:29 updated: 2025-08-14 13:29
--- ---
--- ### Medications
created: 2025-07-02 16:36 Eat later in the day, sleeping with hunger is a problem.
updated: 2025-08-13 16:56 Start to have breakfast again
---
## General Remarks ## 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. 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.

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Personal/Projects/Running/Running.md
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@@ -9,17 +9,17 @@ Race Date: March 29, 2025
### Core 12-Week Program (Weeks 1-12) ### Core 12-Week Program (Weeks 1-12)
| Week | Track Repeats | Total | Tempo Run | Total | Long Run | Week Total | | 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 | | 12 | 1.5 km @ WU <br>→ 8 × 400 (400 RI) @ Z4-Z5 <br>→ 1.5 km CD | 9.0 km | 1.5 km @ WU <br>→ 5 km @ Z4 <br>→ 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 | | 11 | 1.5 km @ WU → 5 × 800 (400 RI) @ Z4 → 1.5 km CD | 8.6 km | 1.5 km @ WU <br>→ 3 km @ Z4 <br>→ 1.5 km @ Z3 <br>→ 3 km @ Z4 <br>→ 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 | | 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 | | 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 | | 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 | | 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 | | 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 | | 5 | 1.5 km @ WU → 6 × 800 (400 RI) @ Z4 → 1.5 km CD | 9.8 km | 1.5 km @ WU <br>→ 3 km @ Z4 <br>→ 1.5 km @ Z3 <br>→ 3 km @ Z4 <br>→ 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 | | 4 | 1.5 km @ WU → 4 × 1200 (400 RI) @ Z4 → 1.5 km CD | 9.0 km | 1.5 km @ WU <br>→ 5 km @ Z4 <br>→ 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 | | 3 | 1.5 km @ WU → 5 × 1000 (400 RI) @ Z4 → 1.5 km CD | 9.6 km | 1.5 km @ WU <br>→ 3 km @ Z4 <br>→ 1.5 km @ Z3<br>→ 1.5 km @ Z4<br>→ 1.5 km @ Z3 <br>→ 3 km @ Z4 <br>→ 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 | | 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 | | 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 |