John Loke
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johnloke.bsky.social
John Loke
@johnloke.bsky.social
30 followers 81 following 4 posts
Hi Happy Electra! Level up cooking in Africa: Get families go electric | Africa Innovates | AI
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Vandaag brood gestoomd, vrij van acrylamide en heel lekker #STOOMBROOD
Stoombrood
January 17, 2025 at 8:33 PM
johnloke.bsky.social
Running in 2025: Getting Started!

As the moon wanes from full (100% illumination) to half (50% illumination), my training will emphasize threshold and speed.
Running in 2025: Getting Started Consolidate these daily habits: weight & belly circumference monitoring, organ health, sleep quality, power naps, avoiding evening meals, reducing bread consumption, increasing water intake, minimizing processed food, and avoid food repetition. Analyze triggers (causes) for any lapses! JANUARY 13 - 20: THRESHOLD & SPEED | moon visible from 100% to 50% ✔ Mon. 2.5k Easy | Z1-Z5: 16'+0'+0'+0'+0' ✔ Mon. 12k incl. 25 easy & fast sprints (technical group training) | Z1-Z5: 79'+0'+2'+0'+0' ✔ Tue. 12k Easy | Z1-Z5: 60'+14'+0'+0'+0' ✔ Wed. 34' Easy progressive incl. stairs & sprints | Z1-Z5: 31'+2'+0'+0'+0' ✔ Wed. 5(200m+300m+400m); 13k; | Z1-Z5: 62'+4'+4'+12'+0' ✔ Cumulative Total: Z3 & Z4: 18' - Fri. 4(2.5'+5') at Z3 - Sun. 25k Z1 finishing at Z3 - Frequent: 30-60' Z2 finishing at Z3 | 6 sprints ✔✔✔ Daily: Exercises with 1 kg weight in hands; Nordic hamstring curl; single-leg squats; joint mobility; strengthening with elastic bands: ankles, hips, buttocks; planks; walk on toes at home ✔✔ 2-3 Days per week: Run stairs & box jumps
January 16, 2025 at 6:49 AM