Friday #Workout:
275 seconds of plank.
22 minutes of yoga for runners.
20 minutes of strength training.
9.4 KM of #Cycling (22°C, 46%, 23°C Humidex, 45% humidity, with a 25 KM/H wind, gusting to 36).
Bit late posting yesterday's workouts as I was… busy most of the day, but did have time to show @TAV my "new and improved (aka safer) route to site", and afterwards, then we went up the Ottawa Valley for a family event and got back well past my normal bedtime.
International Day of Yoga.
#yoga #meditation #fitness #yogapractice #yogainspiration #love #yogalife #yogateacher #yogalove #yogi #yogaeverydamnday #mindfulness #gym #yogaeveryday #workout #pilates #wellness #health #yogaeverywhere #yogachallenge #namaste #yogagirl #motivation #yogapose #fitnessmotivation #healthylifestyle #healing #yogajourney #nature #selfcare Today is International Day of Yoga. It is celebrated every year on 21st June. On this day people from across…
https://itsmostamazingindia.wordpress.com/2025/06/21/international-day-of-yoga/
Thursday #Workout:
320 seconds of plank.
11 minutes of yoga for runners.
20 minutes of strength training.
17.6 KM of #Cycling (25°C, 32°C Humidex, 71% humidity, and KM/H wind, gusting to 49 KM/H)
Plank and yoga were fine, if warm. Strength was hard!
Bike ride out to site, and back… then as I put one foot in the shower at home, got called back, so back on the bike I went. So windy!
Calf is coming along nicely. Maybe tomorrow. Maybe. 
Wednesday #Workout:
320 seconds of plank.
11 minutes of yoga for runners.
5.0 KM of #Cycling (22°C, 31°C Humidex, 100% humidity, and 13 KM/H wind)
4.6 KM of #Cycling (28°C, 37°C Humidex, 63% humidity, and 8 KM/H wind)
My calf is getting much better, now just sore, I'm barely limping, and I'm opting to let it heal.
Humidex went well past my safe operating temperature. At least our trailer has good air conditioning.
https://www.europesays.com/uk/193464/ Fitness Influencer Tries To Tell Larger People They Shouldn’t Be Doing Pilates, And Then Promptly Gets Roasted And Has To Take Her Videos Down » TwistedSifter #exercise #Fitness #gym #Health #Influencer #MeanGirls #Pilates #stock #TikTok #top #UK #UnitedKingdom #Video #viral #workout #WorkoutRoutine
Tuesday #Workout:
320 sec of plank.
11 min yoga for runners.
9.7 KM of #Cycling (19°C, 98% humidity, & 12 KM/H wind).
Skipped most of today's workouts as my calf is still still sore, even at the end of the day. I'll try even more stretching in the morning to see if that helps.
I don't have my make-shift standing desk set up yet, but soon, I hope. At least the air conditioning in our trailer works, because the Humidex was up over 30°C and I was not a happy person. Winter needs to come soon.
Monday #Workout:
320 seconds of plank.
11 minutes of yoga for runners.
20 minutes of strength training.
5.7 KM of #Running (14°C, 85% humidity, and 11 km/hr wind).
4.3 KM of #Cycling and then 6.7 KM of cycling with @TAV.
Workouts were fine. The run was great; until the last 300 metres where my left calf just … seized up. Tried walking, cycling it off, foam-rolIing, nope. Still painful now. Will try sleeping on it.
Good day building site, even got drive a lift and go up to do some work.
Séance du jour !
#vtt + #muscu
30km à bonne allure, humidité style jungle dehors, puis Séance a la salle avant de rentrer en portant 20kg de courses #farmercarry 
#sport #motivation #monday #photography #nature #bike #forest #workout
Sunday #Workout:
19.5 KM of #Cycling with @TAV (23°C, 33% humidity, and 14 km/hr wind).
Sleep levels have recovered from the Toronto trip, so that's great.
Biking around with TAV to Canadian Tire to pick up some stuff, then to brunch, then to Lebreton Field to drop off some stuff in our trailer, and then home.
Now, get started on a tricky server upgrade when I'd rather be napping. 
Saturday #Workout:
5.4 KM of #Running (18°C, 44% humidity, and 12 KM/H wind, gusting to 28 KM/H).
22.9 KM of #Cycling around #Ottawa.
Reasonable attempt at a Zone 2 run but wow, do I have to putter slowly, got home, showered and got a message that meant I got to hop on my bike, go to site for a bit, and bike around some more.
Bit warm for me, but the breeze is nice enough.
Friday #Workout:
300 seconds of plank.
22 minutes of HIIT (High Intensity Interval Training).
32.8 KM of #Cycling (10°C, 89% humidity, and 10 KM/H wind).
Extra plank and double-yoga day!
Yesterday's strength leg day really, really made me sore (as it usually does), to the point where this morning I opted for a "easier" bike ride and promptly biked uphill into Gatineau park because I'm an idjut. 
At least it was nice and cool out.
Thursday #Workout:
215 seconds of plank.
11 mins of yoga for runners.
20 mins of strength training.
20 mins of HIIT (High Intensity Interval Training).
6.9 KM of #Cycling (16°C, 85% humidity, and 30 km/hr wind, gusting to 41 KM/H).
Day late, good workouts, but the weighted squats are really being felt this morning.
Was nearly run off the road yesterday morning while cycling to site by a semi that moved into the lane I was in. I think I have it on video, but didn't have time to review. 
Wednesday #Workout:
215 sec of plank.
20 min of HIIT (High Intensity Interval Training).
7.8 KM of #Running (14°C, 97% humidity, and 15 km/hr wind).
Surprisingly fast run considering I intended to take it easy. 
Here we go. We're moving to site for the beginnings of Canada Day/Bluesfest set-up, so I'll do some cycling, strength training in (loading truck), some protein (traditional load-in day lunch, more strength training (unloading truck), and some cycling home. Whew, I'm already tired.
https://www.europesays.com/uk/175229/ Chinese grandma, 92, wows public by easily completing 200 push-ups, 100 sit-ups daily #activities #bathe #bed #China #Chinese #College #cramp #elderly #EthnicMinority #exercise #Family #Festival #Fitness #floor #foot #god #grandma #grandmother #Hair #Health #HotWater #KeepingFit #kindergarten #legs #Longevity #Medicine #outdoor #PushUps #rain #routine #Shanghai #SitUps #SocialMedia #teacher #tips #UK #UnitedKingdom #workout
Tuesday #Workout:
215 secs of plank.
11 mins of yoga for runners.
20 mins of strength training.
25.3 KM of #Cycling (17°C, 100% humidity, and 14 KM/H wind).
Plank and yoga were fine, strength was hard.
I'd woken up with some sore legs from yesterday's return to running, so I opted for a bike ride around #Ottawa, including a swing by Lebreton Field, which has now been fenced off (Killdeer nest is still safe!) for the upcoming Canada Day event. Our trailer isn't there yet. We move in tomorrow.
AI models running on the local phone – is (likely) here at scale
Direct access to Apple’s AI models via both APIs and Shortcuts, which is a game-changer for app developers and something that should have been done in the first place (I have been doing almost exactly what they demoed for over a year now with custom Shortcut actions that invoke Azure services, so I am glad they are finally catching up). But having that (and all the privacy-preserving components of their confidential computing platform) available to app developers is a huge win, and I hope they will also make it easier to use custom models in the future.
I am really excited about this update. I continue to believe that the current LLM coding assistance is a renaissance to personal tools that are best supported by you. I started lifting in December 2023 and have not yet found a great app that fits my needs that also allows me to treat the data base of information with questions to it.
I think this is my calling to create that app for myself (and maybe others who might want something similar).
Sunday #Workout:
17.8 KM of #cycling with @TAV.
Monday #Workout:
215 seconds of plank.
11 minutes of yoga for runners.
20 minutes of strength training.
6.66 KM of #Running (light rain, 17°C, 100% humidity, and 13 km/hr wind).
Family dropped by Sunday and refreshed our maple syrup strategic reserve, nice to catch up with everyone.
First run in two weeks today in light rain, and everything felt okay, so that's a positive.
“The art of #training is figuring out what mix of #workouts will enable you to accumulate the greatest possible #training load over weeks and months without getting crippled by fatigue”
“#running twice as fast for half the distance won’t produce the same #training effect”
#Wearable #Tech is Good. But Listening to Your Body Is Still Better.
Your #smartwatch or #wearable isn't actually the most accurate way to determine how hard your last #workout was https://www.outsideonline.com/health/training-performance/how-accurate-is-your-fitness-watch/
For the people that have morning workout routines - Do you have breakfast and coffee first, or do you get dressed, grab some water and get going right away? #Workout #WorkoutRoutine
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