Running 10K - Week 11 Day 3

5 min warmup 3 time 17 min Jogging 1 min walk (rep) and 5 min Cooldown



Comments

Post a Comment

Popular posts from this blog

Scientists Identify The Optimal Number of Daily Steps For Longevity, And It's Not 10,000

Image
  Conventional wisdom would have us believe the journey to a long and healthy life begins with 10,000 steps. Each and every day. For those living a more sedentary lifestyle, it's a goal that can take some effort to maintain. We've also known for some time it's also almost certainly wrong. By analyzing data on tens of thousands of people across four continents compiled between 15 existing studies, a team of researchers has landed on a more comfortable figure: the optimal number is probably closer to 6,000 steps per day, depending on your age. Anything more is unlikely to further reduce your chances of stumbling into an early grave. "So, what we saw was this incremental reduction in risk as steps increase, until it levels off,"  said University of Massachusetts Amherst epidemiologist Amanda Paluch when the study was released in March 2022. "And the leveling occurred at different step values for older versus younger adults." Humans are essentially built to
Read more

Synology: DSM 7.1.1-42962 Update 4

Image
  On February 6, 2023, Synology released a new DSM version called DSM 7.1.1-42962 Update 4. Below I will guide you step by step through the process of installing the new DSM 7.1.1-42962 Update 4. This mini Update 4 proposes only one fix to the issue where drives added to a RAID Group in a Synology High Availability cluster were not allocated correctly between RAID arrays. The full changelog can be seen below. The following drives will be updated automatically to the latest firmware version to fix an unexpected issue that may occur during repair or other read/write operations: HAT5300-4T (firmware version 1401 and 1402), HAT5300-16T (firmware version 1401), HAT5310-8T (firmware version 1401), and HAS5300-16T (firmware version 1401). Added support for E10G22-T1-Mini with an alternative source of hardware components. Fixed an issue where drives added to a RAID Group in a Synology High Availability cluster were not allocated correctly between RAID arrays. FULL DSM 7.1.1-42962 Update 4 CHAN
Read more

Captain Don Stewart Memorial, Bonaire

Image
He has spent the greater part of his life in Bonaire taking visitors diving and successfully campaigning to protect the natural underwater wonders. Among his many accomplishments, Captain Don lead the campaign to ban spearfishing on Bonaire, instituted the first permanent mooring system which eliminated the need for boats to drop an anchor, founded the Council of underwater Operators, and implemented a mandatory orientation dive for all people diving on Bonaire. He is also responsible for opening the first hotel on the island, Zeebad, (which is now the Divi Flamingo Beach Resort, and in 1976 he opened Captain Don’s Habitat, which introduced capse concept of “diving freedom,” diving 24 hours a day, 365 days a year. His contributions have been recognised by DEMA with the 1998 Reaching Out award, and by Bonaire with a bronze memorial plaque placed at Don’s Reef. Research provided by Cathy Church. In the early days of recreational diving, inspired by spectacular underwater beauty
Read more