Today’s #running #training with #Runna 🏃♂️:
#Tempo #workout - Over and Unders 1km
1km #warmup no faster than 5:50/km Repeat the following 3x: 1km at 5:10/km 1km at 4:55/km 1km #cooldown
Zürich #HalfMarathon Plan (Week 12/14)
#laufen #corsa #AppleWatch #Strava
‘Cosmic tornado’ swirls in breathtaking new James Webb Space Telescope image | Space
‘Cosmic tornado’ swirls in breathtaking new James Webb Space Telescope image
#space #science #JWT 🚀🔬
Today’s complementary #strength #workout with #Runna 🏃♂️:
Lower Body Supersets
3 sets of: • Walking Lunge • Bear Crawl • Standing March • Bodyweight Squat
3 sets of: • Single Leg Calf Raise • Lopsided Squat
3 sets of: • Staggered Stance RDLs • Lunge and Press
3 sets of: • Reverse Lunge • Lateral Walk
3 sets of: • Side Plank Leg Raise • Side Plank with Hip Flexion
Zürich #HalfMarathon Plan (Week 12/14)
#running #corsa #laufen
💻 I just blogged: Ever exported your Apple Distribution certificate and hit the dreaded RC2-40-CBC error when setting up CI/CD? I did — and it nearly derailed my GitHub Actions setup.
Here’s how I extracted, repackaged, and fixed it for good: msicc.net/exporting…
If you’re signing iOS apps in CI, this might save you hours.
#AppleDev #GitHubActions #iOSDev #MAUI #CI_CD #CodeSigning
💻 A new update for my #TwistReader app is available on #TestFlight:
Version 1.0.25121
- makes auto refresh of all feed groups at app start working again
- includes better network error handling throughout the app
testflight.apple.com/join/r6ks… TwistReader
#iosdev #ios #dotNET #MAUI
Today’s #running #training with #Runna 🏃♂️:
3 minutes #flexibility
18km Race #Practice #LongRun: 5km at a conversational pace 9km at 5:20/km (target #pace) 4km at a conversational pace
4 minutes #stretching
Zürich Half Marathon Plan (Week 11/14)
#corsa #laufen
Today’s #running #training with #Runna 🏃♂️
2 minutes #flexibility 9 km #EasyRun no faster than 5:50/km 4 minutes #stretching
Watch app was hanging in an area without cellular reception. Needed restart. 😰
#corsa #laufen #AppleWatch #Strava
I just used a 5 minutes break to finally migrate my #Mastodon account to micro.blog.
Took several screenshots, blog post about the #migration process will come soon.
Currently waiting for my followers to be moved over.
Today’s complementary #strength #workout with #Runna:
#Endurance Supersets
2 sets of: • Clam Shells • Travelling Press Up Walk out • Step Up • Press Up Position Diagonal Toe Tap
3 sets of: • Hamstring Walkout • Standing Front Raise
3 sets of: • Banded Side Lunge • Deadlift
3 sets of: • Lunge and Press • Bent Knee Calf Raise
3 sets of: • Side Plank Leg Raise • Russian Twist
Zürich #HalfMarathon Plan (Week 11/14)
#running #laufen #corsa
I just blogged: Automating Apple Builds: A Practical Guide to GitHub Secrets
https://msicc.net/automating-apple-builds-a-practical-guide-to-github-secrets/
#ios #iosdev #githubactions #github #secrets #certificates #security #cicd #automation #build #deployment
Today’s #running #training with #Runna:
3 minutes #flexibility
#ProgressiveRun: 2km #warmup > 5:50/km 2km at 5:20/km 2km at 5:05/km 2km at 4:55/km 1km cool down > 5:50/km
4 minutes #stretching
Zürich #HalfMarathon Plan (Week 11/14)
#corsa #laufen
Today’s complementary #strength #workout with #Runna 🏃♂️:
Legs & Core Supersets
3 sets of: Lunge Hold Calf Raise, Press Up Position Walk Out, Squat to Calf Raise, Floating Heel Drop 3 sets of: Front Leg Raised Lunge, Glute Bridge 3 sets of: KB Swings, Hip Drop 3 sets of: Loaded Walking Calf Raises, Lateral Walk 3 sets of: Farmer’s Carry, Side Plank
Zürich #HalfMarathon Plan (Week 11/14)
#laufen #corsa #running
Today’s #running #training with #Runna 🏃♂️:
3 minutes #flexibility
22km Hotspot #LongRun: 8km > 5:55/km 1km at 4:55/km 4km > 5:55/km 1km at 4:55/km 8km > 5:55/km
4 minutes #stretching
Zürich #HalfMarathon Plan (Week 10/14)
#laufen #corsa #AppleWatch
Today’s #running #training with #Runna 🏃♂️:
3 minutes #flexibility 8km #EasyRun (tried to focus on the “easy” part) 4 minutes #stretching
#corsa #laufen #AppleWatch #Strava
Today’s complementary full body #workout with #Runna 🏃♂️:
2 sets of: Squat to Calf Raise, Mountain Climber, Walking Lunge, Bear Crawl 3 sets of: Single Leg Straight Leg Deadlift with Knee Drive 3 sets of: Banded Face Pulls 3 sets of: Abductor Side Leg Raise, Deadbug 3 sets of: Hamstring Walkout, Tricep Dip 3 sets of: Standing Side Bend, Loaded Walking Calf Raises
#running #corsa #laufen #fitness
Today’s #running #training with #Runna 🏃♂️:
4 min. #flexibility 2km #warmup 4 reps of: 800m at 4:35/km, 90s rest 8 reps of: 400m at 4:30/km, 60s rest 1.6km #cooldown #RunBackHome 3 min. #stretching
Zürich #HalfMarathon Plan (W10/14)
#laufen #corsa
Today’s #running #training with #Runna 🏃♂️:
3 minutes #flexibility 11km #LongRun (focused on keeping a conversational pace) 4 minutes #stretching
#corsa #laufen #AppleWatch #Strava
I just finished the Coursera #course #Learn how to learn.
I totally recommend this course, which gives a deep understanding of how we can better utilize the capabilities of our #brain. The course is free, there is no reason to not enroll!
Today’s #running #training with #Runna 🏃♂️:
5,5 km #EasyRun (#deload week)
#laufen #corsa #AppleWatch #Strava
