@s1m0n4@ohai.social avatar

s1m0n4

@s1m0n4@ohai.social

Italian living in France.
Fitness and opensource lover.
I don't own a car since 2009.
Married. Mom of 2 unstoppable boys.
K-drama addict, occasional juggler and tea drinker.
She/her

#fitness #circuittraining #animalflow #fedi22 #workoutoftheday #fitodon #running #kdrama #kpop #music #tea #juggling #running #languagelearning

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s1m0n4, to running
@s1m0n4@ohai.social avatar

Back on track with my training plan. I ran for 12 km and the weather conditions were ideal. 14°C, a cloudy sky, no wind, no rain or big annoying water puddles.

Running stats by split 6:49 avg pace 01:22:09 duration
Running path alongside the river A graffiti on the right A boat on the river Apartment buildings on the left
An old building and boats parked on the river Grey sky

s1m0n4,
@s1m0n4@ohai.social avatar

@WTL there were some puddles. Like this it's ok but I really hate it when they're so big that I'm forced to splash through 😁. I prefer jumping over them

s1m0n4,
@s1m0n4@ohai.social avatar

@ubo yes! No knee pain or anywhere else.
As mentioned I don't push the pace. I go at a comfortable pace on my long runs.

ubo, to Fitness German
@ubo@social.tchncs.de avatar

Today's for

18kg KB 8 reverse TGUs e.s.

14kg KB 4x7 anchored Sots presses e.s.

2x5kg DB 4x12 sitting rear delt rows

2x20kg KB 4x10 gorilla rows e.s.

2x24kg KB 3x10 suitcase deadlifts to shoulder shrugs

https://youtu.be/6nyznu2WKbc?si=QMvoxjB1uYCFoYpA&t=51

s1m0n4,
@s1m0n4@ohai.social avatar

@ubo 🔥
what is an anchored Sots press? How is it anchored?

s1m0n4,
@s1m0n4@ohai.social avatar

@ubo this is an excellent alternative! Mobility, like anything else, develops the more you train it.
My deep squats have a wide stance and I still need some assistance to get them in close stance. However if I look back 1 year ago, I couldn't hold the deep squat position, even wide, for longer than 30-45s. Now I can stay there for several minutes or even longer.

This is just to confirm that the more you squat and keep that position, the easier it'll get 💪

mlawton, to running
@mlawton@mstdn.social avatar

Things have been hectic at home. Tonight was my first run in a week and just the second in two weeks. Both terrible outings. My legs were so dead I couldn’t continue. Super frustrated and down.

s1m0n4,
@s1m0n4@ohai.social avatar

@mlawton health is more important than anything else! Take a break and do what you can.
Are you still having sleeping issues ?

ubo, to Fitness German
@ubo@social.tchncs.de avatar

Today's for

warmup

24kg KB 10+9+8+7 b.u goblet squats with elevated heels (ramp)

20kg 4 overhead carries down to the gate and back

2x30kg 4 farmerswalks to the gate and back

15kg 4 Zercher walks around the house and back

26,6kg 10 minutes ground2shoulder,
1 rep every 9 seconds

stretching

https://www.youtube.com/shorts/MWYe5hpH5PQ

s1m0n4,
@s1m0n4@ohai.social avatar

@ubo and you had to set out and put back all the equipment! It's another mini-workout 😂

s1m0n4, to mastodon
@s1m0n4@ohai.social avatar

One year on #Megalodon and #Mastodon and I found out only now that I can add my favourite hashtags as separate timeline tabs 🤦

#fediverse

Adding an a hashtag with advanced options

s1m0n4,
@s1m0n4@ohai.social avatar

It works with lists too!
I feel like an idiot 🤯 🙈😂

#fediverse #mastodon #megalodon

s1m0n4,
@s1m0n4@ohai.social avatar

@WTL I feel so stupid, arrggh!
😂😂😂

s1m0n4, to running
@s1m0n4@ohai.social avatar

I went today after an 11 day break. Knees were more or less ok. I applied a heating patch which gave me a burning sensation halfway through the run until the end.
The weather was hot, sunny and 22°C. An abrupt change of 15°C in just a couple of days.

I gave up after 8,3 km, as the sun and the burning knees won over my resolution. I walked for 10 min and then I ran again for another 1,8 km.

Run map by km from Saint-André-lez-Lille ti Les Trois Louches (6 km) and then back for another 2,3 km
Second run map & stats: 1,87 km 120 calories burned 6:26 pace 00:12:01 duration

s1m0n4,
@s1m0n4@ohai.social avatar

@ubo I did give up. I stopped and walked. I didn't know I would resume running after 1 km.

Anyway I'll do better next time. The plan for the month of May is 12 km on my long runs and I still think I can get back on track.

s1m0n4, to Eurovision
@s1m0n4@ohai.social avatar

#eurovision a serious candidate this year, France!

The set is too minimalist though, why didn't they add some effects?

#eurovision2024

s1m0n4, to Eurovision
@s1m0n4@ohai.social avatar

#eurovision the Cypriot song is 100% forgettable
#eurovision2024

s1m0n4, to Eurovision
@s1m0n4@ohai.social avatar

#eurovision Portugal: a great voice in a very yawning song.
#eurovision2024

s1m0n4, to Eurovision
@s1m0n4@ohai.social avatar

#eurovision Norway tells the story of a maiden turned into a wolf.
An interesting singing technique applied to a rock tune. I need more time to process this song.

#eurovision2024

s1m0n4, to Eurovision
@s1m0n4@ohai.social avatar

#eurovision
UK singer: you missed some notes there!
And I don't understand if the dancers are boxing or having sex 🐒
#eurovision2024

WTL, to cycling
@WTL@mastodon.social avatar

Friday:
102 seconds of plank
11 minutes of yoga for runners
30 minutes of HIIT
20 minutes of strength training
25 KM of (8°C).

The HIIT workout really was tough today; a bit too fast for me, but I managed.

The ride was nice enough. Did have a pickup truck parked in the cycle track on Laurier though. Don't think they too much of me dinging at them.

s1m0n4,
@s1m0n4@ohai.social avatar

@WTL Ottawa looks like a city with a high quality of life!

mlawton, to running
@mlawton@mstdn.social avatar

HR just kept rocketing up, surely the consequence of a mostly sleepless night. Cut it off early in defeat. Live to run another day…

s1m0n4,
@s1m0n4@ohai.social avatar

@mlawton wise decision! Did you find out why you are experiencing this?

s1m0n4, to running
@s1m0n4@ohai.social avatar

🚴‍♀️ 7 km

x5:
1️⃣ fitball moguls x8/side
2️⃣ TRX pull-up x8
3️⃣ fitball hamstring curl x12
4️⃣ push-up x4
5️⃣ side plank & opening x8/side
6️⃣ TRX deep squat narrow stance x8

Notes: 4️⃣ I could keep good form touching the floor for 3 laps 💪
6️⃣ feels easier. I'm relying less on my arms but I still can't do it without the TRX assistance

I'm planning on resuming on Sunday after 10 days break. I'm hoping that my knee will feel ok before and after 🥹

s1m0n4, to Fitness
@s1m0n4@ohai.social avatar

🚴‍♀️ 8 km (4 km with groceries)

Strength (x5):
1️⃣ TRX pull-up x8
2️⃣ X mountain climbers x30/side
3️⃣ Push-up x4
4️⃣ 🐒 swing practice x2/side
5️⃣ TRX dips X8
6️⃣ Static lunge + heel raise @ 8kg x8/side

Avoiding high impact exercises at the moment because of knee pain. I hope I can go back to normal within a few days, otherwise I'm stuck with mountain climbers as high intensity exercise with no jumping 😭.
I might try plank jacks too.

Me doing TRX pull-ups
Me doing X mountain climbers
Me practicing the monkey 🐒 swing
Me doing static lunge + heel raises

lrz, to random
@lrz@mastodon.cloud avatar

I have picked up an injury since yesterday’s run, although I’m doing better today already. It’s in the tendons of my right knee and I’m also wondering if I did not cause it myself by stretching too hard.

s1m0n4,
@s1m0n4@ohai.social avatar

@lrz @WTL Sorry to read this. Better be safe than sorry. It's a wise decision to wait still another week before #running again

s1m0n4, to running
@s1m0n4@ohai.social avatar

I'm a slow runner and I don't care.

My priorities are:
1️⃣ Slowly increasing the distance
2️⃣ Maintaining a good form that allows me to keep doing it consistently "for as long as I breath" (quote from the awesome"Dune - Part 2" movie 😉).

My aim in is functional. I want to be able to do things no matter how long it takes me. And what I can't afford at all is injury.

Also they finally opened the river path in the other direction 🎉. I saw a 🐎 too!

Running stats
Docked boats and a church in the opposite side of the river
The horse

s1m0n4, to Fitness
@s1m0n4@ohai.social avatar

🚴‍♀️ 12 km bike-ride
🐒 Animal flow with an Avengers/impossible move called "ape swing" 🙀

https://youtu.be/UO7w0QnktOQ

No, I can't do it yet. Yes, I'm going to practice it because I'm a masochist who likes pure torture 😂

s1m0n4,
@s1m0n4@ohai.social avatar

This was last week flow.

Yes, I made a mistake before the side-kick through 😅

Animal flow performed by 4 people

WTL, to random
@WTL@mastodon.social avatar

Friday: 121 seconds of plank, 11 minutes of yoga for runners, 31 minutes of Strength training, followed by 6.6 km of #running (0°C), picked up groceries, and walked home.

I tried dialingmy running back this week, and I think I have to try and take next week off completely and possibly book an appointment with my doctor to see what she thinks is going on.

#AppleFitness

s1m0n4,
@s1m0n4@ohai.social avatar

@WTL Interesting!

"It gained traction, especially in 16th-century England, where people crossed their fingers to ward off evils and ill health."
That's still the most common usage in Italy and France.
In Italy another way is to touch iron or more generally metal. This comes from the expression "an iron health", i.e. someone who never gets sick.

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