Sprint #4 Demo! What have I achieved during October.

Someone has pressed fast-forward on October! This means it’s again time to have a recap what has happened with my tasks and targets during this month.

In general I can say that October was not one of my most energetic sprints. One of the reasons has been a minor, but nasty foot problem that has been troubling me few weeks already and thus also limited by running a bit. Luckily October has been still so warm that I have been able to compensate some of the running with bicycling and thus given some break to my foot. I have bit nasty habit to heal my self according to a mantra “it cures with the same as it was caused”. But, unfortunately this time continuing running and other sports normally hasn’t yet removed this issue… I guess age/years doesn’t come alone ; )

So, let’s have a look again to the achievements and flops of the last month!


Practice according to the program – Check!

This I managed to achieve with lowest acceptable level due to the foot issues mentioned above. But I still aimed to do the minimum during every week and by doing cycling and other similar sports at the gym I hope I have managed to keep my running condition at least the same as before.

Run coopers test to identify current level – Fail!

This one I missed completely so it will be moved to the next sprint!Aerobic sports, October

*The “clock” icon describes my interval trainings


Practice yoga 90min per week, where at least one lasts 30min – Check!

In this one I surprised myself positively, meaning I manager to increase my yoga levels up to the new target! I start gradually seeing the results as increased flexibility – thoughthere is still way to go to full spits. So some work left to the next sprint in order to close all level 3 poses.

Yoga, October


Master all other level 3 poses – except splits – Check!

You can follow my level 3 pose progress in Instagram – though I’m running there a bit behind with the documentation and not all poses are yet posted.


Finalize a post about macro diet – Check!

I managed to finalize my mega-post around this topic and it’s now published! See the post from here, in case you are interested to read more about macro based diet.

Start eating according to the recommendation & Create a follow-up mechanism – Check!

I’m combining the two last tasks together as they are hard to do separately: how would I know that I’m starting to eat according to the recommendations in case I’m not able to follow it up. I have been taking into use one of the several available Food Diary Apps and during last 1,5 half weeks I have been following-up my eating behaviors. Based on this information I have tried to adjust my habits into correct direction. This is a topic that will require it’s own post, so I’m not going to even try to describe any further details in this one : )


Summa-summarum, I feel that despite of all the still continuing workload and my foot issues, I have managed pretty well with my sprint. And only one task was left undone: Cooper. And the results of that are something I’m definitely looking forward to see – so see you in next sprint!

Late Demo for Sprint #3

”Better late than never” is a saying in Finland – which describes this post very well! Meaning it’s time to Demo Sprint #3 –  which first of all ended several weeks ago and the sprint itself prolonged up to 2 months… But in order to get back-on-track where I’m at, I decided to wrap-up Sprint #3 normally and thus have a basis to plan ahead the Sprint #4.

So, without further ado, let’s sum-up the status on each task. Though this time I’m going to have a bit shorter descriptions and only comment on topics where I have something to clarify.



Run according to the running program – Check!

This task was achieved according to the plan! Even in the middle chaotic work situation, I managed to keep up with my running program and even prolong the duration / lengths of the runs. Attached you can see some statistics from my sports tracker.

Run 10km in < 60km – Check!

I didn’t post this achievement anywhere – but I actually manager to achieve this target within the original deadline: end of August! I run 10km in 58min and took a picture of my watch while achieving this! In addition this was one of my sub-targets on my journey towards Marathon and I managed to achieve it in the planned schedule – so High Five to myself! ; )

Update program for 4th Sprint – Check…?

…or depends how to interpret this… I’m calculating September being part of Sprint #3 and thus October is the new Sprint #4. And for October I have created a new running program, so I’m on it ; )

[one_half padding=”0 3px 0 0″]Aerobic sports, August[/one_half]

[one_half_last padding=”0 0px 0 3px”]Aerobic sports, September[/one_half_last]



Practice yoga 60min per week, where at least one practice lasts min. 30min – Check!

Yoga has been staying in the picture – which is great achievement from my point of view! This moment of piece has been really needed during past weeks. Though I must confess… during some of the yoga session, I have been at the same time watching youtube videos… I have felt being more efficient while multitasking and doing yoga and watching some health –channels or professional webinars at the same time… “ashamed smiley”

Master 18/20 Level 3 Intermediate Poses – Fail

This one I haven’t managed to achieve – though I’m close. I think I’m somewhere at 16/20, meaning that there is 4 poses left for Sprint #4. E.g. splits is something I haven’t been able to stretch myself into yet, though practicing it quite some time.

[one_half padding=”0 3px 0 0″]Yoga, August[/one_half]

[one_half_last padding=”0 0px 0 3px”]Yoga, September[/one_half_last]



Behavior #1 – Drink enough water: Follow-up progress to secure that good habit is not lost – Check!

This healthy habit I have managed to maintain! ..and even though I’m not very sensitive to identifying changes in my wellbeing when doing something differently – in this case I have seen it impacting positively to snacking and binge eating. So I will continue taking care of this routine also when going forward.

Behavior #2 – Balancing macros in diet: Create a personal diet recommendation – Fail!

I managed to get close – I have almost finished mega-post in my drafts related to Macro diet. In theory I have thus created a diet recommendation to myself, but I just haven’t managed to wrap-it up and publish it here. In Agile word idea is that things are either Done or Not Done – so following this ideology I did fail this task as unfortunately “almost done” = “Not ready” : )

Behavior #2 – Balancing macros in diet: Start eating according to the recommendation – Super Fail!

Well… to be honest, I could have not failed any worse… I think I have been eating even worse during last weeks than in a long time and instead of losing fat & weights I have just gained more and have uncomfortable and un-fresh feeling in my body… So I have some work to do… : )

Behavior #2 – Balancing macros in diet: Create a follow-up mechanism – Fail!

It’s hard to follow-up something that you have never even started : ) I uploaded few Apps and tested their usability & functionalities, but that was it… And unfortunately in this case technology is not the direct key to success…

So, this is very realistic status check to my current situation and targets. This shows quite clearly that work and sports are higher up in my value map compared to wellbeing – when time has been limited I’m putting my efforts on first two and compromise the third one. This is very interesting as even my common sense tells me that this is not very long term solution – but  still I let it happen. So there is code that I need to crack: why is it so and what should I do to change my behavior. …and I think I’m not alone with this challenge : )