MuadDib

Winter I've never been colder with icing on top.

Former Director of Training, Institute for Security Studies; University of Nevada, Las Vegas Former Director of Training, National Law Enforcement and Security Institute Instructor Credentials in over 25 Force Management Topics Plus a long list of other credentials His book 'Mind Boss' talks a lot about how being a copper changed his outlook

T swizzle ESFP's are one of the rarest types yo. I'm a peacock ***

Dead cat, in the corner.

[click to view the map and progress on each point]

"Run Forrest, run!"

Phoenix king Leaves from the vine Falling so slow Like fragile tiny shells Drifting in the foam Little soldier boy Come marching home Brave soldier boy Comes marching home

16 October 2022 Image 1 Image 2 Image 3 Watch data Hours: 4 20 October 2022 35min HIIT workout 29 October 2022 Image 1 Image 2 Image 3 Image 4 Watch data 1 Watch data 2 Watch data 3 Hours: 4.5 30 October 2022 Image 1 Image 2 Image 3 Image 4 Watch data 1 Watch data 2 Watch data 3 Watch data 4 Hours: 6 Got some unexpected weekend shifts. Fell into a depressive slump for a few days, largely due to a lack of sleep and isolation but I got back on the horse this weekend. It's impossible to fail Agility courses from level 96 onwards...

Three-card Monte Strength of the demons, heart of the Seraphim. Soul of all mothers, mind of my Dream. My beginning and end, finds laughter supreme.

23 August 2022 Image Watch data Hours: 1 28 August 2022 Image 1 Image 2 Watch data 1 Watch data 2 Hours: 3 I began a HIIT protocol following 'Training Essentials for Ultrarunning by Jason Koop' to focus on improving my VO2 max, while also reducing my training time. I knew September would be busy, being spring but I didn't want to lose progress and sacrifice too much sleep/recovery. The book suggested the optimal lengths to maximize time at intensity was between 3-4 minute intervals in a 1:1 work-to-rest ratio. I found that 10 sets of 3.5-minute intervals were ideal mentally and physically for me. I also spent a few days cycling the BVRT to find a good place to attempt my first 100miler with a few prerequisites in mind: I wanted it to be a stretch of about 15-20km between somewhere I could park my car and a town so I can resupply and get water regularly enough, and so it isn't too far to phone someone to get me if I injure myself out there as I will be doing it solo. (I won't do the entire trail so I don't have to worry about navigating in the dark, and under fatigue/ sleep deprivation.) No river crossings to keep my feet dry and save my toenails/reduce blistering I ended up finding a good stretch that only has one river bed to cross with decent boulders to jump over and stay dry (I have to hope it doesn't get too wet.) While cycling I really began to feel the heat and recognized how much I need to take it into account, blood flows to the skin and away from muscles slowing everything down, increasing potential digestive issues, and decreasing the efficiency of critical organ function. My strategy will be to start in the late evening and try to work quickly through the night while I am both mentally and physically fresh. I'll then spend the second 12 hours slowly trying to keep a decent pace with the sunshine to help my mood/ keep me awake, as it will be warmer it won't really matter that I'll already be moving slower. 31 August 2022 35min HIIT workout 3 September 2022 35min HIIT workout 7 September 2022 35min HIIT workout 10 September 2022 35min HIIT workout 14 September 2022 Image Watch data Hours: 1.5 17 September 2022 35min HIIT workout 21 September 2022 35min HIIT workout 1 October 2022 Image Watch data Hours: 1.5 40kg vest 4kg ankle weights 5 October 2022 35min HIIT workout 12 October 2022 Image 1 Image 2 Watch data Hours: 3.25 I am going to grind out the remaining 4 levels on my treadmill over the weekends doing around 100km over 2 days and then spend the week in active recovery until the next weekend. I thought I would have more time now, but I don't so I just gotta do it.

Got some prayer potions to click if I ever need a temporary boost: Got a new spirit animal:

22 August - 30 September Random days of random intensity, sometimes 5hrs+ sometimes just 20 minutes. Calendar shows which days I studied. I didn't take screens or record much, was feeling doubtful about sharing progress and if this is even going to be worth it in the end. Anki is effective but it's painful, especially when I just want to chill, which I want to do a lot. I am focusing on doing a nice even 30min-1hr a day until the end of the year. 1 October 2022 3 October 2022 4 October 2022 5 October 2022 6 October 2022 7 October 2022 8 October 2022 9 October 2022 *** Total hours to this point

31 August 2022 Hours sat: 1 Cumulative Hours: 24

30 August 2022 Hours sat: 1 Cumulative Hours: 23

29 August 2022 Hours sat: 1 Cumulative Hours: 22

28 August 2022 Hours sat: 1 Cumulative Hours: 21

27 August 2022 Hours sat: 1 Cumulative Hours: 20

26 August 2022 Hours sat: 1 Cumulative Hours: 19

25 August 2022 Hours sat: 1 Cumulative Hours: 18

24 August 2022 Hours sat: 1 Cumulative Hours: 17

23 August 2022 Hours sat: 1 Cumulative Hours: 16

22 August 2022 Hours sat: 1 Cumulative Hours: 15

21 August 2022 Hours sat: 1 Cumulative Hours: 14