My Actifit Report Card: January 17 2023

No group run this evening, so I did a slow (30minute) 5k keeping my heart rate in zone 2, building the aerobic base. Technically, longer time periods are more effective but every bit adds up.

I finished the run with ascending HR work for 15 minutes, not worried about speed as much as developing technique endurance. Previous experience has taught me that my technique goes to crap when I hit the higher intensities, so the plan for the next while it to improve my capability to maintain good technique for longer.

A short strength workout when I got home finished off todays training.

Tomorrow will be a walking day.
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io


17/01/2023
10076
Running,Walking



0
0
0.000
4 comments
avatar

I am starting to think form and technique require more attention than I had been giving it. For years I have just run but like maintaining a high spin rate on the bike and a smooth strong stroke on the swim. Cadence and form on the run might be the best base to build from.
!PGM
!LOL

0
0
0.000
avatar

Good all round fitness like that will stand to you for sure. Running speed is a skill, which means it can be trained. There are some drills included in my runners HIIT collection, which are great for developing springiness at the ankles, as well as getting the heart rate up nice n high as well. Or if you do a youtube search for step 'A' & step 'B' as well as skip 'A' and skip 'B' those are great/evil drills for speed development.

0
0
0.000
avatar

Congrats on providing Proof of Activity via your Actifit report!

You have been rewarded 65.849 AFIT tokens for your effort in reaching 10076 activity, as well as your user rank and report quality!
You also received a 0.95% upvote via @actifit account.

The following boosts were applied to your post:
Protein Shake - L1
+ 15 % AFIT
Boosts increased your AFIT earnings by 8.5890 AFIT
AFIT rewards and upvotes are based on your: - User rank: which depends on your delegated SP, accumulated AFIT tokens, rewarded post count, recent rewarded activity and owned AFITX. - Post score: which depends on your activity count, post content, post upvotes, quality comments, moderator review and user rank.

To improve your user rank, delegate more, pile up more AFIT and AFITX tokens, and post more.
To improve your post score, get to the max activity count, work on improving your post content, improve your user rank, engage with the community to get more upvotes and quality comments.

Actifit shared its growth plans for 2023 with focus on hive services and integrations. Please vote now for our DHF proposal in support:
Vote on peakd
Vote on ecency
Vote on Hive wallet
Vote via hivesigner

rulersig2.jpg
Chat with us on discord | Visit our website
Follow us on Twitter | Join us on Telegram
Download on playstore | Download on app store

Knowledge base:
FAQs | Whitepaper
How to signup | Maximize your rewards
Complete Actifit Tutorial
rulersig2.jpg
Actifit supports cross-chain decentralization. Support our efforts below:

0
0
0.000