Later On

A blog written for those whose interests more or less match mine.

Archive for the ‘Fitness’ Category

Daily life: Nordic-walk observations

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Last Saturday I decided to move from my ~6100-step walk to resume my old route of ~7100 steps (after only two days of 6100 steps). I knew I was pushing it, but I was eager to get back to my old route of two big laps and two small laps, with hills. Using, here are the hill profiles.

I do two laps of this:

And then two laps of this:

The first (this is one lap; I do two):






The second (this is one lap; I do two):






The first day I went this route it took 66.4 minutes (7109 steps, 107.1 steps/minute). I took a day off (Sunday) and then did it again on Monday: 67.1 minutes (7142 steps, 106.4 steps/minute)—a little slower and a shorter stride.

So on Tuesday I picked up the pace and did it in 65.0 minutes (7114 steps, 109.4 steps/minute: longer stride and faster pace). I pushed myself that day, and Wednesday I found I just didn’t have the energy for thewalk: I was too worn out. I started the walk, quit pretty quickly, and took a 1.5-hour nap. (I haven’t been taking naps, so this was unusual: I really as tired.)

I decided that I was pushing myself too hard, so today I just went at a comfortable pace: 67.6 minutes (7159 steps, 105.9 steps/minute): shorter steps and a slower cadence. I felt fine after this walk.

I decided that for the rest of April I will do what I did today: not push myself and just walk at a comfortable pace. I figure that after a month I will have built up enough strength and stamina then to pick up the pace again.

This is doubtless more detail that you expected, but I find it interesting how small differences in stride length and cadence make such a noticeable difference in how tired I get and how I feel.

Written by LeisureGuy

4 April 2019 at 8:26 pm

It’s official: I’ve changed my goal to 8000 steps per day

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The Nordic walk is only a portion of that, of course, but a pretty good portion (about 7100 steps) is the Nordic walk. Additional steps are from around the apartment, shopping, etc. I usually go well above 8000.

And I thought “The Highwaymen” on Netflix was quite good.

Written by LeisureGuy

30 March 2019 at 5:52 pm

Waterlyptus and TOBS No. 74—with Rooney and Ed Jagger

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What a great shave! I haven’t used my Rooney Super Silvertip (each brushmaker has its own terminology regarding badger), Style 3, Size 1 for quite a while, and I do like it. And Catie’s Bubbles Waterlyptus—watermelon + eucalyptus + peppermint—is a wonderful morning fragrance—and the lather’s damn good, too.

My favorite Edwin Jagger did its usual sterling job, and a splash of TOBS No. 74 aftershave finished the shave with a classic fragrance and good feel.

I’m ready for the day. Those who follow my walking adventures will be pleased to know that I’ve blown past my 6000-steps-per-day goal and the last three days have gone over 8000 steps/day (with a good cadence: 108 steps/minute). Nordic walking poles make an enormous difference: once I’m out the door and start walking, they keep me moving and make the walk enjoyable.

Written by LeisureGuy

29 March 2019 at 7:43 am

Posted in Nordic walking, Shaving

Walkies—and heart rate

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I’ve mentioned that I am again Nordic walking, and today I lengthened the route a bit: 45 minutes, 4874 steps, a cadence of 108.3, an improvement over the 105.8 I started with 5 days ago.

I also just got a fancy new scale. I had a Withings wi-fi scale that finally died (I’ve had it for a decade), and I got a Withings Body+ scale that has all sorts of readings, with a companion smartphone app that can take your pulse using the camera (with you fingertip pressed against the camera lense).

I turn out to have a slow pulse rate, assuming I’m doing it right. Immediately after awakening it was 47 bpm, and after moving around and making breakfast it was 58. I took it just now immediately after finishing the walk and it was 91 bpm.

After a 15-minute rest, it dropped to 80bpm.

Written by LeisureGuy

22 March 2019 at 12:08 pm

An observation on the bottles used by local spirits

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For a reason I don’t yet know, local spirits here in BC are sold in magnum-weight bottles—”magnum” referring not to the volume of the contents but to the thickness of the glass. I would really like to know why. I will say the heavyweight bottles are quite satisfactory to handle: they don’t feel the least bit fragile.

Perhaps it’s because shipping is not really an issue for these local spirits, whereas national brands have the squeeze out every penny and cutting bottle weight reduces shipping costs. That’s not a big deal if you’re bottling just a small run sold locally, but it is if your shipping tens of thousands of bottles across the country. Take Char Gin #3, for example:

Char #3 didn’t make it for Xmas, but it’s here now, and my little bottle is on the way. Only 200 bottles available, and now (as you see) sold out. And it will be a heavyweight bottle.

I noticed the weight thing when I made a Manhattan using Goodridge & Williams Northern Grains whisky:

Northern Grains is an artisanal whisky distilled from a mash of winter wheat and malted barley from Northern British Columbia. It’s aged in American oak bourbon barrels for a minimum of three years and finished in French oak wine casks from BC’s Okanagan Valley. This exceptionally smooth whisky is non-chill filtered with notes of dried stone fruit, toasted wood and cherry.

It is indeed exceptional. I must say using a peeler to cut a strip of zest to twist over the drink is worlds better than using a paring knife. Try it.

And I am back Nordic walking on a regular basis. Progress to date:

My goal is currently 5000 steps/day. My usual goal is 8000 steps per day. I see I’m already over 6000, so I’ll set that as daioy goal for a while.




Written by LeisureGuy

20 March 2019 at 5:50 pm

Good walk and yogurt marinade

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Better cadence today—106.5 steps/minute—over the same route. I have to say that I’m noticing the effort and was somewhat stiff and sore this morning. The weather, though, is magnificent: 62ºF and sunny, with all the cherry trees in bloom. And the Nordic walking sticks encourage a brisk pace.

I have a couple of chicken-breast halves that I’ve cut into small pieces and immersed in Costco (Kirkland) Greek Yogurt into which I mixed a good pinch of salt, some ground cumin, and some dried dillweed. (I was thinking of mint, but have none.)

The yogurt marinade idea came from an article by Priya Krishna in Taste. My plan tonight is to heat my Field No. 12 skillet in the oven, then use a couple of tablespoons of olive oil to sauté two spring onions and two yellow summer squash until they are cooked pretty well, then add one bunch of red chard, chopped, with the stems chopped small. Once that is cooked, I will cook the chicken in the same skillet. I’m undecided whether first to remove the vegetables or not. I think I will see how it looks.

I’m trying to have some sort of cooked greens in every meal.

One good thing about the Field skillets: clean-up is a snap.

Update: I decided to add the yogurt and chicken to the veggies after the veggies were cooked. It worke fairly well, but the yogurt threw off a lot of liquid, which I had to reduce. That took a while.

The chicken was tender and juicy, though. I think I might try the yogurt as a coating for roasted chicken, as in the article.

Written by LeisureGuy

19 March 2019 at 1:33 pm

Nordic walking taking hold again

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38.8 minutes today, 106 steps/minute. Beautiful day: shirtsleeves and note cloudless sky in photo below. Three of the blocks I walk along have a cherry tree in front of each house, both sides of the street.

Written by LeisureGuy

17 March 2019 at 2:26 pm

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