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End of rest: restart (with caution) training

Tuesday 29 September 2009 at 8:39 pm

After 10 days of total rest, restart my 10k training. I've made a step back.

  • 70 min CRF (140 BPM).

My sensations are good, but when I start with a fast segment of run, I feel still pain.

Slow and medium slow of run for more days

My bass is still alive!

Monday 28 September 2009 at 8:33 pm

Yes, after two month, I've restarted with bass playing. Today, with a slow blues.

What a taste!

Leg injury: more day of stop

Monday 28 September 2009 at 08:09 am

My 10k training is yet in stop: the right leg suffering of thigh pain,

so, this time, my stop is of 15 days.

Fly fishing in Astico

Monday 28 September 2009 at 07:55 am

A good day of end summer, sun and cristal water.

Graylings and brown trouts the fishes. We have used

fly in cul-de-canard, #18, but the dry fly wasn't the best

skill for that day.

Thats it.

== IRSSI (IRC client)

Tuesday 22 September 2009 at 08:48 am
Someone have some problems about it. Particularly, 
compiling under Leopard,  it generate this dump:
gcc -DHAVE_CONFIG_H -I. -I. -I../.. -I../../src -I../../src/
core -I../../src/fe-common/core-I/usr/local/include/glib-2.0 
-I/usr/local/lib/glib-2.0/include -DSCRIPTDIR=\"/usr/local/
share/irssi/scripts\" - DPERL_USE_LIB=\"\" 
- DPERL_STATIC_LIBS=0 -arch i386 -arch ppc -g -pipe 
-fno-common -DPERL_DARWIN-no-cpp-precomp -
fno-strict-aliasing -Wdeclaration-after-statement -
I/usr/local/include -I/System/Library/Perl/5.8.8/
darwin-thread-multi-2level/CORE -g -O2 -Wall 
-MT perl-core.lo -MD -MP -MF .deps/perl-core.Tpo 
-c perl-core.c -o perl-core.o
gcc-4.0: -E, -S, -save-temps and -M options are not 
allowed with multiple -arch flags
make[3]: *** [perl-core.lo] Error 1
make[2]: *** [all-recursive] Error 1
make[1]: *** [all-recursive] Error 1
make: *** [all] Error 2
you may escape from this follow the steps:
* run ./configure -host=powerpc-apple-macosx
* in EVERY Makefile (in ALL folders), search and delete all the -arch i386
* run make; make install
* all mut be done :-) type irssi at prompt.

10k day 12

Sunday 20 September 2009 at 12:51 pm
  • 20' CRF - 135 bpm
  • 40' CRLI - 160 bpm
  • 10' CRI - 175 bpm

Netbook

Thursday 17 September 2009 at 8:31 pm From today, I've a netbook (the only other pc that I have): Acer a110-aw, with Linpus. For now (Debian?).

10K restarted (day 11)

Thursday 17 September 2009 at 8:28 pm

After almost 7-8 days of stop and 3 days of hard rain, today I restarted my 10k training with the day 11.

  • 20' slow run + 4 segments of fast run
  • 15 reps 200m at 50" - 60" slow run. Bpm 182 max

SDF slow down?

Wednesday 16 September 2009 at 09:00 am

In these days seems that the sdf net is too slow. At first, I've thought that the problem was MY connection with the net.

But, when I've changed the internet point of connection, I've realized that the lag is in (or around to) sdf. I'll write a post in bboard,

at this day only one about that:

=============>cut here<================

as anybody else been having issues with the network when connecting to
freeshell, specifically iceland? Things seem extremely sluggish lately.

I ran a ping and this is what I got:
--- iceland.freeshell.org ping statistics ---
200 packets transmitted, 169 received, 15% packet loss, time 203196ms
rtt min/avg/max/mdev = 70.154/163.532/482.870/58.977 ms

traceroute reveals this:
traceroute to iceland.freeshell.org (192.94.73.5), 30 hops max, 40 byte
packets
1 edge1-lan1-gw.sierrabravo.net (67.152.160.1) 1.133 ms 1.268 ms 1.628
ms
2 68.178.61.105 (68.178.61.105) 4.753 ms 4.738 ms 4.780 ms
3 tg9-1.cr01.mplsmncd.integra.net (209.63.97.25) 14.813 ms 14.872 ms
15.072 ms
4 tg9-3.cr01.chcgildt.integra.net (209.63.97.194) 15.076 ms 15.696 ms
15.970 ms
5 tg1-1.br01.chcgildt.integra.net (209.63.114.38) 15.140 ms 15.680 ms
16.142 ms
6 12.86.65.5 (12.86.65.5) 15.652 ms 14.336 ms 14.253 ms
7 cr2.cgcil.ip.att.net (12.122.132.102) 14.966 ms 14.681 ms 14.714 ms
8 12.122.86.41 (12.122.86.41) 13.440 ms 13.426 ms 13.281 ms
9 192.205.36.150 (192.205.36.150) 13.429 ms 13.234 ms 13.315 ms
10 207.88.13.2.ptr.us.xo.net (207.88.13.2) 13.656 ms 13.747 ms 13.987
ms
11 216.156.0.86.ptr.us.xo.net (216.156.0.86) 39.955 ms 40.189 ms 40.156
ms
12 216.156.1.41.ptr.us.xo.net (216.156.1.41) 39.259 ms 40.185 ms 40.304
ms
13 207.88.82.198.ptr.us.xo.net (207.88.82.198) 102.679 ms 102.071 ms
95.651 ms
14 ip65-47-208-202.z208-47-65.customer.algx.net (65.47.208.202) 242.579
ms 239.889 ms 240.214 ms
15 iceland.freeshell.org (192.94.73.5) 133.083 ms 133.230 ms 132.658 ms


The traceroute doesn't seem too bad. Things seem fine until they get to
hop 13. Hope 14 seems to be the bottleneck, but 240ms for typing shouldn't
be too bad. I think the 15% packet loss is more concerning...

=============>cut here<================

So, in the text terminal the delayed is annoying, sometime more, sometime less.

VPN

Friday 11 September 2009 at 9:45 pm

It has be done! From now I have the VPN membership.

Now, I have this project:

MAC@home ---->SDF VPN<------ PC@work

Can I use the shared resource of the two computers?

Stay tuned.

New SDF membership?

Wednesday 09 September 2009 at 12:17 pm

Now I'm thinking to subscribe for a VPN membership. I don't really need of this, but seems a good way for substain

the sdf unix community. Instead of a donation, this gives me an opportunity to experiment new (for me)

net application. I've only a doubt: 1Gb or 2Gb/month? 18 or 24 $? :-) The entry lever membership appears

a good choice: I've not a lot of money to spend for my net passion, I don't have (I suppose) many byte that may

transit in my VPN, but the additon "meta arpa + VPN" appear a juicy chance of enjoyment.

Injury

Wednesday 09 September 2009 at 12:01 pm Right leg injury: stop for 4-5 day.

10k day 10

Sunday 06 September 2009 at 09:23 am
  • 70 min CRF (140-145 bpm)
  • 5 fast segments (50" - 170-175 bpm)

10k day 9

Friday 04 September 2009 at 5:46 pm
  • 20' slow run
  • 5 x 1000m - 4,75/km - 2' rec.
  • last 200m max

10k day 8

Friday 04 September 2009 at 5:44 pm
  • 20' CRF + 40' CRLI

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