John Loke

@johnloke.bsky.social

33 Followers 82 Following

Hi Happy Electra! Level up cooking in Africa: Get families go electric | Africa Innovates | AI

Stoombrood
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