tag:blogger.com,1999:blog-80151793866429663632024-03-19T04:08:30.848+00:00. No bread is an islandPaul Youdhttp://www.blogger.com/profile/11025826576593530708noreply@blogger.comBlogger376125tag:blogger.com,1999:blog-8015179386642966363.post-55866817599947414292024-03-15T23:01:00.000+00:002024-03-15T23:01:08.329+00:00MY 100 ULTRAS CHALLENGE - 2024 PROGRAMME<div><span style="font-family: inherit;">(Quick link to my donations page, click here: <a href="https://wonderful.org/fundraisers/821">Wonderful</a> )</span></div><div><span style="font-family: inherit;">(And I've just begun a <a href="https://www.facebook.com/donate/1100294401174708/">Facebook</a> fundraiser if that's easier for you.)</span></div><span style="font-family: inherit;"><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEill2fjsLo4GU9cBA_VFvishHnsptGe2aeBuFOmZYXRA2cQT_18uZJtYhEO5G6krLiri1T5Ju3gWkpTNLkws6jYvStxq8MAJVlR2hoqJOu9TO0YnG4hvRDKiivhlhJM3rZkIUaxBNcj02mm6KIdBEalQkVm4r1KHLqfMDrAhG-dn0G5rLqkhBKaXDnxotE/s3877/IMG_2743.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3877" data-original-width="2805" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEill2fjsLo4GU9cBA_VFvishHnsptGe2aeBuFOmZYXRA2cQT_18uZJtYhEO5G6krLiri1T5Ju3gWkpTNLkws6jYvStxq8MAJVlR2hoqJOu9TO0YnG4hvRDKiivhlhJM3rZkIUaxBNcj02mm6KIdBEalQkVm4r1KHLqfMDrAhG-dn0G5rLqkhBKaXDnxotE/w232-h320/IMG_2743.jpeg" width="232" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzWjTH5wcUlI2FRIkfALBSHZD8xmrxf7WgljGL5zyZu7i2L_CRR9t7fyde6Z1Ym_5AKA-JaSptWKac3rw9fbpxnuhfIAFYLprQMvBiEKpjiLWRiTdrloyOrpYHWTVeeOsCw7VGQNaLYr5sk-c4M31wTmPXfgEOmv9-9q99WHxbBtBy2hKTQIFuks8sofc/s3929/IMG_2744.jpeg" style="clear: right; display: inline; font-family: inherit; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="3929" data-original-width="2763" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzWjTH5wcUlI2FRIkfALBSHZD8xmrxf7WgljGL5zyZu7i2L_CRR9t7fyde6Z1Ym_5AKA-JaSptWKac3rw9fbpxnuhfIAFYLprQMvBiEKpjiLWRiTdrloyOrpYHWTVeeOsCw7VGQNaLYr5sk-c4M31wTmPXfgEOmv9-9q99WHxbBtBy2hKTQIFuks8sofc/w225-h320/IMG_2744.jpeg" width="225" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div></div></span><div><span style="font-family: inherit;"><br /></span></div><div><span style="font-family: inherit; font-size: medium;">Thanks for stopping by my blog.👍</span></div><div><br /></div><div><span style="font-family: inherit; font-size: medium;"><div><span style="font-size: medium;">I've done all my actual ultras - as opposed to my virtual ones - through <a href="https://www.actionchallenge.com">https://www.actionchallenge.com</a></span></div><div><span style="font-family: inherit; font-size: medium;">They are a wonderful company who cannot do too much for you. Highly recommended. And I shall be doing 4 events with them this year:</span></div><div><span style="font-family: inherit; font-size: medium;">The London Winter Walk at the end of January (accompanied by my two granddaughters and one of their boyfriends!); Easter50 Challenge; North Downs50 in August; and the Thames Path100 Challenge (continuous) in September. </span>🙂</div></span></div><div><span style="font-family: inherit; font-size: medium;"><br /></span></div><div><span style="font-family: inherit; font-size: medium;">Here I try and detail all my ultra adventures - don't always succeed, as I'm not the most disciplined bloke in the world - both for my own amusement, and for anyone who is interested. I do ultra marathons for two reasons - one because they're bloody good fun, and, more importantly, they are also a means of fundraising for charities which are dear to my heart, and benefit the animals. </span></div><div><br /></div><div><span style="font-family: inherit; font-size: medium;"><span>I appreciate that times are hard - but</span> these are also difficult times for charities, as I'm sure you'll appreciate. Through my ultras, I'm fundraising for <a href="https://viva.org.uk">Viva!</a> who have been very active rescuing animals from Ukraine - and have an animal sanctuary in Poland. They also do sterling work exposing the horrors of animal abuse in farms and slaughterhouses. Here's a link for anyone who is in a position to donate, <a href="https://wonderful.org/fundraisers/821">Wonderful</a> * (whose services are completely free). Many, many thanks for the awesome support my efforts are receiving! And the animals thank you, also.</span></div><div><span style="font-family: inherit; font-size: medium;">*If you have any trouble with this link, please email me at paulwyoud(at)gmail.com</span></div><div><span style="font-family: inherit; font-size: medium;"><br /></span></div><div><span style="font-family: inherit; font-size: medium;"><span>You can obtain these, and </span>other animal rights leaflets as well,<span> from </span><a href="https://everydayactivism.co.uk/shop/free-outreach-materials/paul-youds-ultra-marathon-viva-fundraiser-leaflets-100-pack/">Everyday Activism</a><span>. Check out their site, they're all free of charge.</span></span></div><div><span style="font-family: inherit; font-size: medium;"><br /></span></div><div><span style="font-family: inherit; font-size: medium;">I have several people to whom I look for inspiration - and I found most of these on <a href="https://www.richroll.com">Rich Roll's podcast</a>. Rich Roll himself, of course, is one of my heroes, being a vegan ultra runner and ironman extraordinaire. Through his podcasts I've been introduced to a whole range of endurance athletes and positive thinkers. <a href="https://davidgoggins.com">David Goggins</a> and <a href="https://www.fionaoakesfoundation.co.uk">Fiona Oakes</a>, stand out - two of the most inspirational athletes around today.</span></div><div><span><a name='more'></a></span><b><span style="font-size: medium;">Monday 11th September 2023</span></b></div><div><span style="font-size: medium;">Now it's a month later, and I'm still not right. </span><span style="font-size: medium;">The ankle is still slightly swollen, and there's still a patch of red by the ankle bone. The skin of the whole area from the knee down to the ankle is dry and peeling. I saw the doc on Thursday who prescribed a moisturising cream, and recommended I wear flight socks - and I'm to keep my leg elevated as much as I can. </span><span style="font-size: large;">With my next ultra only 12 days away I've taken the decision to defer it (again!) until next year. I did think of just doing the 10k loop around Henley, but it's a lot of faff and quite some expense, just for a 10k walk. So I'll be concentrating just on my virtual ultras for the foreseeable. [More on that subject later.]</span></div><div><br /></div><div><span style="font-size: large;">I'm getting out for a 30-40 minute most </span><span style="font-size: medium;">days, but the most I've done in the day is about 5k. </span></div><div><br /></div><div><span style="font-family: inherit; font-size: medium;"><b>Friday 11th August 2023</b></span></div><div><span style="font-family: inherit; font-size: medium;">Well, my proposed ultra didn't happen after all. Two days before the event, I came down with a fever. On the Thursday morning, I had begun to experience a general feeling of unwellness, and retired to my bed - later that day I had a high temperature and an hour-long bout of violent, uncontrollable shivering. When I awoke on the Saturday, my right leg had turned a bright red, and each side of my calf itched like mad. On the Sunday my wife drove me to the Minor Injuries Unit (MIU)at Bridgwater Hospital, where I was seen immediately. The diagnosis was Cellulitis, and I was given a course of fairly strong antibiotics and told to rest with my leg elevated for at least two days. As I write, my condition is improving, and indeed, I've felt almost back to normal for the past couple of days, except I tire easily. The redness is now confined to my ankle, so I'm definitely recovering.</span></div><div><span style="font-family: inherit; font-size: medium;">My next ultra is the Chiltern 50 at the end of September, by which time I've no doubt I'll be raring to go!</span></div><div><span style="font-family: inherit; font-size: medium;"><br /></span></div><div><span style="font-family: inherit; font-size: medium;">[Just to add, the MIU staff were absolutely brilliant - I was well looked after. I love the NHS!)</span></div><div><span style="font-family: inherit;"><br /></span></div><div><span style="font-family: inherit;"><b>Saturday 10th June</b></span></div><p style="font-family: Arial; font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-size: medium;">Serendipitous meeting tonight, outside the Youth hostel we were staying in. We were too late to see the Wheelbarrow race which takes place each year in Kington on this weekend, but Alan, Alex and I got chatting to a group who had come away after watching it. We started chatting to them, telling them what a friendly place Kington was. Before we knew it, one of the group, whose name was Adam, had invited us to the Olde Tavern, where he would buy all five of us a pint! They were insistent, so we grabbed Mick and Andy and hot-footed it down there. The place was absolutely buzzing - we found our friend, and, true to his word, he bought us all a pint of the local brew - and very nice it was too. I could have stayed on and made a night of it, but common sense prevailed, and we went back to the hostel.</span></p><p style="font-family: Arial; font-stretch: normal; line-height: normal; margin: 0px; min-height: 11px;"><span style="font-size: medium;"><br /></span></p><p style="font-family: Arial; font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-size: medium;">The walk during the day was excellent preparation for my next ultra, the SWC50, with 17k of off-road hills and dales. </span></p><div><br /></div><div><br /></div><div><span style="font-family: inherit;"><p style="font-family: "Helvetica Neue"; font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><b><span style="font-size: medium;">4th May 2023</span></b></p>
<p style="font-family: "Helvetica Neue"; font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-size: medium;">By the time the IoW challenge rolled around, I had walked over 750k in preparation. A few hill reps (not many) and quite a few stair climbs. - but I felt good and ready. This was my post on Facebook, the day before our adventure started:</span></p>
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<p style="background-color: white; color: #060606; font-family: "Helvetica Neue"; font-size: 15px; font-stretch: normal; line-height: normal; margin: 0px;">Well, it's all systems go - everything packed, taxi booked (for the a.m.), train tickets for trip to Basingstoke, where I'm to meet my son. Then it's down to Portsmouth, ferry to Fishbourne on the IoW, and then on to the hotel. </p>
<p style="background-color: white; color: #060606; font-family: "Helvetica Neue"; font-size: 15px; font-stretch: normal; line-height: normal; margin: 0px;">We're booked for a 7.30 start on Saturday morning, but we need to get there an hour before to register.</p>
<p style="background-color: white; color: #060606; font-family: "Helvetica Neue"; font-size: 15px; font-stretch: normal; line-height: normal; margin: 0px;">This is the bit I don't particularly like - I'm not the most organised, and I won't really start to enjoy the adventure until we're registered - and we can join in the pre-event Zumba warm-up. Only then can I truly relax and turn to the job in hand - which is to get to the other side of the island in one piece. And then do the same again on Sunday - so we end up back where we started.</p>
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<p style="background-color: white; color: #060606; font-family: "Helvetica Neue"; font-size: 15px; font-stretch: normal; line-height: normal; margin: 0px;">With over 750k travelled in training this year, I should be OK. </p>
<p style="background-color: white; color: #060606; font-family: "Helvetica Neue"; font-size: 15px; font-stretch: normal; line-height: normal; margin: 0px;">But I've got a myriad things buzzing round my head. Will the taxi arrive? Will the trains run on time? Have I got all the bases covered, have I packed everything? Have I packed too much? I'm not so worried about the weight - I've been training regularly with 4kg in my rucksack, and I know I haven't got that much. </p>
<p style="background-color: white; color: #060606; font-family: "Helvetica Neue"; font-size: 15px; font-stretch: normal; line-height: normal; margin: 0px;">So now it's the waiting...</p>
<p style="background-color: white; color: #060606; font-family: "Helvetica Neue"; font-size: 15px; font-stretch: normal; line-height: normal; margin: 0px;">Hope you like my new get-up! </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaRPQ7zrX41PyJPdHyhN3xegjpnCT88PHmxKcX1XTy0qLX25Tsa_GvyU0N8P3-z1lRGhziLhNDrUeKp467WJCD8daOdrp4Vc2Ci6Bm8ZltNBsgSe0JKiILLnycyd8IrDPwClSZHMGJn3dHO3q7nFZWS5LwP983HeL_DThVWzoJ_vhLS_wF7O77q4JN/s1396/IMG_2279.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1396" data-original-width="639" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaRPQ7zrX41PyJPdHyhN3xegjpnCT88PHmxKcX1XTy0qLX25Tsa_GvyU0N8P3-z1lRGhziLhNDrUeKp467WJCD8daOdrp4Vc2Ci6Bm8ZltNBsgSe0JKiILLnycyd8IrDPwClSZHMGJn3dHO3q7nFZWS5LwP983HeL_DThVWzoJ_vhLS_wF7O77q4JN/s320/IMG_2279.jpeg" width="146" /></a></div><br />I'll be flying both the Viva! and the Vegan Runners flag around the 106k route.<p></p>
<p style="background-color: white; color: #060606; font-family: "Helvetica Neue"; font-size: 15px; font-stretch: normal; line-height: normal; margin: 0px;">I aim to do two things with my efforts this weekend (and the two other ultras I have planned for this year): I'm hoping that my efforts will attract a lot of support for Viva!, who do amazing work on behalf of the animals. And I also want to show what's possible on plant-based nutrition. I want to show you can be fit and healthy as a vegan, into old age - should I ever get there!</p>
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<p style="background-color: white; color: #060606; font-family: "Helvetica Neue"; font-size: 15px; font-stretch: normal; line-height: normal; margin: 0px;">As it turned out, everything went to plan. So, long story short, we gathered in the pre-event area, heard the intro from Dave the MC, did the Zumba to warm up and off we went.</p>
<p style="background-color: white; color: #060606; font-family: "Helvetica Neue"; font-size: 15px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #060606; font-family: "Helvetica Neue"; font-size: 15px; font-stretch: normal; line-height: normal; margin: 0px;">The weather was perfect - temperature of around 20C for most of both days, overcast, with no rain. The island is beautiful, as we’d been told, and the coastline, although hilly in places, was quite manageable. The only downside was the thick, viscous mud - which we were advised to wade through, rather than try and skirt, because the sloping edges could be quite tricky to navigate. In fact we came across one guy who’d fallen and broken his leg - heard later he’d been looked after fine.</p><p style="background-color: white; color: #060606; font-family: "Helvetica Neue"; font-size: 15px; font-stretch: normal; line-height: normal; margin: 0px;"><br /></p><p style="background-color: white; color: #060606; font-family: "Helvetica Neue"; font-size: 15px; font-stretch: normal; line-height: normal; margin: 0px;">I was pretty pleased with the way I felt at the end of the second day - the atmosphere at the finish line was just amazing - and invigorating! So much so that I felt impelled to put in a sprint finish:</p><p style="background-color: white; color: #060606; font-family: "Helvetica Neue"; font-size: 15px; font-stretch: normal; line-height: normal; margin: 0px;"><br /></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dygsVJOnqPyNCnWA6PLF93D3J2flxNMy_P4BpMOVlnRNh3FUZVjP1xGSeMlijKf05pEE8GQLW1TV32pfBaXgA' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><br /><p style="background-color: white; color: #060606; font-family: "Helvetica Neue"; font-size: 15px; font-stretch: normal; line-height: normal; margin: 0px;"><br /></p><p style="background-color: white; color: #060606; font-family: "Helvetica Neue"; font-size: 15px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #060606; font-family: "Helvetica Neue"; font-size: 15px; font-stretch: normal; line-height: normal; margin: 0px;">So that was my 9th ultra - next one is the SWC50 in early August, so I may do a Virtual one in the meantime - to keep me on track.</p><div><br /></div></span></div><div><span style="font-family: inherit;"><br /></span></div><div><span style="font-family: inherit;"><div><span style="font-size: x-large;">4th Feb 2023</span></div><div><span style="font-family: inherit;">And it's 47k again this week - which included hill reps and stair climbing reps. Quite pleased with my speed today - I was going at over 6kph on a couple of stretches. Met a lovely family - dad and two kids - he was a runner and told me his MIL was a vegan and also a runner. Earlier in the week I met a group of traffic wardens and community police who were very receptive to my message. Probably shifted about 20 leaflets through the week, to dog walkers, parents with young children, people standing around - anyone I feel I can strike up a conversation with. As I offer a leaflet, after we've exchanged a couple of pleasantries, I'll often say something like, "I give these out to anyone I come across with a nice smile - and you've got a lovely smile!" Always goes down well.</span></div></span></div><div><span style="font-family: inherit;"><br /></span></div><div><span style="font-family: inherit;"><div><span style="font-size: x-large;">27th Jan 2023</span></div><div><span style="font-family: inherit;">No walk for me this morning, had to hang around whilst we had a couple of workmen over. But when my grandson went to bed this evening, his dad and I went out for a brisk 5k. Gives me 47k for the week, with possibly a few more tomorrow.</span><span style="font-family: inherit;"> </span></div></span></div><div><span style="font-family: inherit;"><br /></span></div><div><span style="font-family: inherit;"><div><span style="font-size: x-large;">26th Jan 2023</span></div><div>11.8k this morning - overcast, but not so cold at 4-5C. Met a guy, Ed, who told me he had been diagnosed with diabetes type 1 - and also that he'd had Covid recently and was finding it difficult to shake it off. I gave him a leaflet, and told him about the film What the Health, to help with the diabetes, and about Dr Dean Ornish's recent assertion that the effects of Covid - and long-covid - can be substantially mitigated by the adoption of some simple lifestyle changes [link to come]. I also shared my story with a lovely couple by the canal who showed me the enormous bag of litter they had picked up that morning! 43k so far this week - and with my son coming down for the weekend, I've no doubt I'll add a few more!</div></span></div><div><br /></div><div><span style="font-size: x-large;">25th Jan 2023</span></div><div>Just the 7k today - had a few chores to do before I could get out. Met 3 lovely young guys from the local arts college. Later I came across two broadband fitters, Bertie and ??, who were installing fibre optic cable - told me that we could expect them in our area in a month or so.</div><div><br /></div><div><span style="font-size: x-large;">24th Jan 2023</span></div><div>Once again a bright sunny day - just perfect for walking - so I got 14.2k in, mostly along the local canal. Met two walking groups, in one of which, the WI walking group , I came across Carole Smith, an old friend - another I knew through my old mentor, Stuart Gunn. I also met a postie, Jen, who was very keen to give veganism another shot. So I pointed out the <a href="http://challenge22.com">challenge22.com</a> part of my leaflet, which she was very pleased about. I must have handed out about 15 or more leaflets altogether - including to several dog walkers and a bird watcher who pointed out a kingfisher to me.</div><div><br /></div><div><span style="font-size: large;">23rd Jan 2023</span></div><div><span style="font-size: medium;">I meet some lovely people, handing out my leaflets on my training walks. And this morning was no exception - 2 friendly scaffolders and a mum and dad with a young child on his training bike. 7k in bright sunshine - perfect weather for a brisk walk. 125k so far this year - aiming for 40-50k a week with still 3 months to go. </span></div><div><br /></div><div><span style="font-size: medium;">17th Jan 2023</span></div><div><span style="font-size: medium;">I'm now officially in training for the IOW Challenge - even though there are still 3.5 months to go, I need something to motivate me to get out. So this is it. I did 31k the first week of the NY, and 44k the second, and I've done 16k so far this week, so my total is 81k. I don't have any set training programme - I'll carry on getting out there as often as possible - and just get the miles in!</span></div><div><span style="font-size: medium;"><br /></span></div><div><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: times; font-size: medium;">1st January 2023</span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: times; font-size: medium;">I’d been looking for a Virtual Challenge, to give myself the motivation to keep moving, and also to keep to my goal of 3 actual ultras, and 3 virtual ultras a year. So I signed up for the Actioon Challenge Winter Walk to Lapland. There were various distances on offer - I chose the 250k route from Russia to Lapland. Much to my delight, the distance I had travelled from the 14th November which had been uploaded to Strava, were acknowledged - so I was already 74 kilometres into my challenge. By Christmas Eve I had covered 167k and my son and I decided to go for a walk over the Quantocks - aiming for up to 50k on the day. In the event, because of a few niggles, we called it a day at 40k. We were happy with that. This leaves 43k with 4/5 days left, since we’re seeing family over this period, It’s going to be a bit tight.</span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: times; font-size: medium;"><br /></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: times; font-size: medium;">In the event, with the help of 30k on the day before NYE, and 9k on NYD, I finally managed it. Phew! So I've now done 8 ultras - with three more next year, I only need 1 more Virtual to be up to date with my 100 ultras by my 100th birthday.</span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: times; font-size: medium;"><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: times; font-size: medium;">My programme for next year is fairly set, I think - I’ve signed up to the IoW 107k challenge, over 2 days, at the end of April; the SWC50 again (mainly because it’s on my doorstep); and the Chiltern50, deferred since last year.</span></p></div><h4 style="text-align: left;"><b>Sunday 10th September 2022 </b></h4><div><span style="font-family: inherit; font-size: medium;">Yesterday, my son and I attempted the Thames Path Challenge 100k - continuous.</span></div><div><span style="font-size: medium;"><span style="font-family: inherit;">The conditions</span><span style="font-family: inherit;"> were great, and we were both feeling good. We did the first 50k in under 10 hours - including pit stops, where we've learned not to sit down - getting going again is so much harder when you've been relaxing in a chair. We figured if we could keep up 4k per hour for the next 50, we'd do the whole distance in under 24hrs. That was our mistake - we pushed on too fast in the dark - and at 58k I tripped over a malignant tree root and banged my head on the path. I got up feeling not too bad - but then I felt faint for a few seconds, so we decided to quit. We managed to get to the next rest stop at 61k - so that remains my one day distance record - up from the 58k on the Jurassic Coast Challenge. One day I'll manage the 100k continuous, but not this year, or </span>even<span style="font-family: inherit;"> next, but maybe 2024, when we're thinking of </span>attempting the TPC again - figuring that if we take a lot more care after dark, we could do it<span style="font-family: inherit;">. </span></span></div><div><span style="font-family: "Helvetica Neue"; font-size: 13px;"><br /></span></div><div><span style="font-family: inherit; font-size: medium;">Our next challenge is the IoW 107k over 2 days in April. After that, I've entered the SCW50 again, in August and the Chiltern50 at the end of September.</span></div><div><p style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; line-height: normal; margin: 0px;"><br /></p></div><div><b><span style="font-family: inherit; font-size: medium;">Sunday 7th August 2022</span></b></div><div><span style="font-family: inherit; font-size: medium;">Yesterday, I and my new friend, Tom Pickering - who took the place of my son Ben, who couldn't make it because of childcare duties - completed the 50k South West Coast Challenge in 14 hours and 40 minutes (including about an hour and a half at the rest stops). It was a complete blast, but I'll have to tell the story about this in the morning - I'm shattered, ATM!</span></div><div><h3 style="text-align: left;"><span style="font-family: inherit; font-size: medium;"><span>Saturday 6th August 202</span><span>2</span></span></h3>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit; font-size: medium;">The South West Coast 50 Challenge:</span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit; font-size: medium;">A loop from Dunster along the coast to Porlock, up over Dunkery Beacon, then back down to Dunster again. </span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit;"><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">Tom had come into the picture when he advertised on Facebook for older Vegan Runners - naturally I put my name forward. Tom is a film maker who is producing a film ‘I Could Never Go Vegan’, exposing and rebutting all the myths surrounding Veganism. He had interviewed me in Taunton for the film, and wanted to see me in action. When my son had to pull out, Tom took his place - and a worthy companion he proved to be!</span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">We set off at 7.30, along with about 1200 others, along the road to Minehead, past Butlins, then joined the SW coastal path past Bossington, to Porlock Weir where we swung inland. </span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">This is where the climbing began in earnest. I’d naively thought that after the climb from Minehead up Dunkery in July last the climb round the back of Dunkery would be easier. Well, it may not have been <i>as</i> steep, but it <i>was</i> steep - steep and long. The climb seemed to go on for ever. Some other ultra marathoners maintained that this was tougher than the first half of the Jurassic Coast Challenge, but I couldn’t agree with that. </span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">Every so often, Tom would point his camera at me and ask how I was feeling. Thankfully I was always able to say, “Doing fine, thanks, Tom.” And every pit stop - which were roughly every 12-13k, I would do 25 press ups - just to show what a vegan can do - and Tom caught a couple of these sets on camera.</span></p></div><div><br /></div><div><br /></div><div><b>14th May 2022</b></div><div><span style="font-family: inherit;"><span>Well we did it - we now have the Jurassic Coast Challenge under our belts - albeit a truncated one (explanation to come).</span></span></div><div><span style="font-family: inherit;"><span><br /></span></span></div><div><span style="font-family: inherit;"><span>I'd like to welcome all the wonderful friends I made yesterday on the challenge to my blog. I handed out about 50 leaflets all told - about 15 or so to people I met on the journey, and had a conversation with; and the rest whilst waiting for the taxi scheduled to arrive at 1.45am. I just took all my remaining leaflets (which I had intended to hand out during the course of the 2nd day) and gave one to everyone sitting eating their meals - either on completion of their challenge - or fuelling up to carry them through the 2nd half.</span></span></div><div><span style="font-family: inherit;"><span><br /></span></span></div><div><span style="font-family: inherit;"><span>Everyone who took a leaflet was interested in my story - it was lovely to have that brief contact with you all, but I just wish I had had time to get to know you all and listen to your stories. Maybe on another challenge!</span></span></div><div><span style="font-family: inherit;"><span><br /></span></span></div><div><span style="font-family: inherit;"><span>Here's how I got started on my <a href="http://nobreadisanisland.blogspot.com/2020/10/fundraiser-2-new-challenge-ultra.html">Ultra</a> journey. It's a pretty long blog, but the gist of it is in the first few paragraphs. </span></span></div><div><span style="font-family: inherit;"><span><br /></span></span></div><div><span style="font-family: inherit;"><span>I told many of you that my arthritis disappeared after I adopted plant-based nutrition - <a href="https://nobreadisanisland.blogspot.com/2014/10/a-vegan-diet-fasting-and-arthritis.html">here is</a> a blog post I wrote about it.</span></span></div><div><span style="font-family: inherit;"><span><br /></span></span></div><div><span style="font-family: inherit;"><span>I've got more - much more - to write about, concerning the JCC, but that'll have to wait until tomorrow - I'm just a bit shattered ATM!</span></span></div><div><span style="font-family: inherit;"><span><br /></span></span></div><div><b>14th May 2022</b> </div><div>What. A. Day! </div><div>The day, long anticipated (and will live long in the memory!), had finally arrived - and it got off to a very good start. The taxi driver who took my son and I from Wareham to Corfe Castle took £4 off the bill to give us £2 each for our chosen charities. Lovely woman!</div><div><br /></div><div>I'm not a worrier, but it's fair to say I'm always more concerned about the logistics of the event, rather than the event itself [talk about getting your priorities wrong, as it turned out! :)] So I'm always relieved when all the formalities are over and we've been checked in. </div><div><br /></div><div>And there we were, surrounded by hundreds of eager, smiling faces, just waiting for the off. Bit of zumba type warm up exercise, a speech from Mike the MC (he of the purple suit) welcoming us to the event and telling us to enjoy ourselves - and we were off, at around 6.45.</div><div><br /></div><div>The terrain to the first pitstop at 11k and the second at 25k was relatively uneventful - couple of fairly easy climbs between each, but we were all fresh and keen to get the miles in. Danish pastries and hot drinks were on offer at the first pitstop - as a vegan we're told to ask for stuff, as it's put by for us. Huge plates of biscuits were also on offer - I grabbed a few bourbons, knowing they were vegan - not sure about the rest. We were very disciplined - we'd planned on only spending 20 minutes at each of the minor stops - we were on our way again after only 15. At the second stop, some form of vegan sausage rolls were available, which weren't great, since they left a film of grease on the palate. I had a couple of Greggs sausage rolls with me, so I had one of those. Not so disciplined this time, since we spent about 45 minutes at this rest stop.</div><div>It was on the next leg - the 17k to Lulworth Cove, that we really began to be challenged. Each steep ascent and descent was swiftly followed by another. l'll let these pics tell the story:</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjjEccR_t_KGUrAuwS0ZSLgxlrUxI4kYBWX_2J14jvi60kjwfvs-eZq0sZukYpCs2gwfugLEIX0WXDcK1utfXDOjYfLwnj7WZmWXsuhw_Y7qlcJYNIMwr8bYBoRQg-jslI9_m5Tz8yMN-wxALnjRs8dK4WvNXFLCkuUT2RD_5lu4EYvpiuKNjvi0Z8/s4032/IMG_1160.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjjEccR_t_KGUrAuwS0ZSLgxlrUxI4kYBWX_2J14jvi60kjwfvs-eZq0sZukYpCs2gwfugLEIX0WXDcK1utfXDOjYfLwnj7WZmWXsuhw_Y7qlcJYNIMwr8bYBoRQg-jslI9_m5Tz8yMN-wxALnjRs8dK4WvNXFLCkuUT2RD_5lu4EYvpiuKNjvi0Z8/s320/IMG_1160.JPG" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNwzpKcbyP-yhL0DTKmThTTbRT7t9hWeW-2WFQwz9lvtWcAVjKDpKFAcKk9A-7EUf3eaqEYau6uLtG6-Uj08iPjsETNxeTEA8If1UGMDjHIdaZRtDTpPh53TYQMt-ZiR3bvudks4_aC0O5aMt7ktz-cHjZWXUrqqPDOhZjp_IexDHpWZsWsMciPkke/s4032/IMG_1154.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNwzpKcbyP-yhL0DTKmThTTbRT7t9hWeW-2WFQwz9lvtWcAVjKDpKFAcKk9A-7EUf3eaqEYau6uLtG6-Uj08iPjsETNxeTEA8If1UGMDjHIdaZRtDTpPh53TYQMt-ZiR3bvudks4_aC0O5aMt7ktz-cHjZWXUrqqPDOhZjp_IexDHpWZsWsMciPkke/s320/IMG_1154.JPG" width="320" /></a><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghdS93RR1HFGF_rWY5PeY8vf5do-1nAUWY2nE7foB85AFdzIfPvRAzPxh8yD-o8LpYdurxo69VFcXMczlinFe6AiLCaPNzy2mjPCpL_VWPILKrK9cdGfLfW14uS8j598JsodFvSisGE4Rd_kQiN_UJbgz_4DnHnVg_97luoyudqloQk7ewoZm1d1yv/s3088/IMG_1158.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2320" data-original-width="3088" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghdS93RR1HFGF_rWY5PeY8vf5do-1nAUWY2nE7foB85AFdzIfPvRAzPxh8yD-o8LpYdurxo69VFcXMczlinFe6AiLCaPNzy2mjPCpL_VWPILKrK9cdGfLfW14uS8j598JsodFvSisGE4Rd_kQiN_UJbgz_4DnHnVg_97luoyudqloQk7ewoZm1d1yv/s320/IMG_1158.JPG" width="320" /></a><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx5qXCGpeZWvtFo6kfmUTAtN5ZbyQI68EOcrJkfbfoPlNvSNaFBbL6pvSjqvhaM14bh7TdDBvFxBQLfs6L01dws3sx7ElG3TAfypwCGXFv7G7PtyvsY9e9PsmebIUYHBytM432ArlGr5mg0T4BI3bi1JSvwfAq3qKv3JGAUjSyMTinF0iA40LNesAO/s4032/IMG_1159.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx5qXCGpeZWvtFo6kfmUTAtN5ZbyQI68EOcrJkfbfoPlNvSNaFBbL6pvSjqvhaM14bh7TdDBvFxBQLfs6L01dws3sx7ElG3TAfypwCGXFv7G7PtyvsY9e9PsmebIUYHBytM432ArlGr5mg0T4BI3bi1JSvwfAq3qKv3JGAUjSyMTinF0iA40LNesAO/s320/IMG_1159.JPG" width="240" /></a><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJPMU2caziM0-SJjS9TgAiqkmSpTu7wBE3ygozWJ8eegffq48mPKPQuf0bmRB08x7eR1rcsLHz7AuCOjYh3xRcsThR1lkpuwPlZhkToYe1OILv8MoW2p9Xutx7fVurig4mNCFG3yPJl-YSXnix4vqMEC05ZwfTgqxpuodp6nahC65dLND3W9X-qx6_/s4032/IMG_1162.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJPMU2caziM0-SJjS9TgAiqkmSpTu7wBE3ygozWJ8eegffq48mPKPQuf0bmRB08x7eR1rcsLHz7AuCOjYh3xRcsThR1lkpuwPlZhkToYe1OILv8MoW2p9Xutx7fVurig4mNCFG3yPJl-YSXnix4vqMEC05ZwfTgqxpuodp6nahC65dLND3W9X-qx6_/s320/IMG_1162.JPG" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_2yUu7NNkiQYVjetMT1vOdIQQAh7UgKwzwrLgyPi91WNqt7vfOen11BqwaRzPLpyBa-1DL6v1lnUYr_oNrkNBERAcWJ3R0hRHM4oSRiYCXz1MHnd_xqd7tQkjrqrdxHUjfkdmE9mg_nc-HCgKnjMZ59dKtcjg5CkIni0GGJyJp-T0yn51Rhqsbaxp/s4032/IMG_1164.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_2yUu7NNkiQYVjetMT1vOdIQQAh7UgKwzwrLgyPi91WNqt7vfOen11BqwaRzPLpyBa-1DL6v1lnUYr_oNrkNBERAcWJ3R0hRHM4oSRiYCXz1MHnd_xqd7tQkjrqrdxHUjfkdmE9mg_nc-HCgKnjMZ59dKtcjg5CkIni0GGJyJp-T0yn51Rhqsbaxp/s320/IMG_1164.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div></div></div></div><div>Some of these hills, I have to say, were brutal! The walking poles were an absolute necessity for me on the steepest ascents - my technique was to put both poles a few inches in front of me, take two paces through the 'gate' they formed, then reposition the poles a little in front of me. It was slow going, but I found it the only way. Ben and I had intended to do the full 100k continuous, but, on the last leg towards the halfway point, Ben told me he didn't want to carry on after Weymouth - the halfway stage at 58k. He'd begun to feel unwell - but he'd done brilliantly since he'd only come off antibiotics the day before. So we were content with that 58k, achieved in 18 hours, with about 2 hours rest. As it turned out, it was a very wise (fortunate?) decision, since the weather turned nasty an hour or so afterwards, and the other contestants had to complete in pouring rain. </div><div>So that's our 4th ultra done and dusted - next one is the South West Coast 50k at the beginning of August.</div><div><br /></div><div><span style="font-family: inherit;"><span><b>6th May 2022</b></span></span></div><div><span style="font-family: inherit;"><span>Been out every day this week, clocking up an average of 20k each time - with a 30k day earlier. In the absence of decent hills, I'm doing lots of stair climbing in preparation for the fearsome hills on the JCC we've been warned about - my record is a stint of 36 times up the stairs and down the ramp. Carrying at least 3kg in the rucksack - which is about the weight I'll be carrying on the ultra.</span></span></div><div><span style="font-family: inherit;"><span><br /></span></span></div><div><span style="font-family: inherit;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcrSJ9hieWoq43nioxpUZebcFIvxsyxIhiiSJ5CsgLN0VU3igOuSKCWw5IlzIUC4OyvwoPEUQOBA5sU9iSgfM3k2lh0TGsm6SIp7pKWY2T4V21yDISL2Igve43qxTgjMbfVje4pgXyqdI9rQSlK_IhvieQKCejwWN15sFT6E-_pkmUN9wDNBqmrgBB/s4032/IMG_1017%203.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcrSJ9hieWoq43nioxpUZebcFIvxsyxIhiiSJ5CsgLN0VU3igOuSKCWw5IlzIUC4OyvwoPEUQOBA5sU9iSgfM3k2lh0TGsm6SIp7pKWY2T4V21yDISL2Igve43qxTgjMbfVje4pgXyqdI9rQSlK_IhvieQKCejwWN15sFT6E-_pkmUN9wDNBqmrgBB/s320/IMG_1017%203.JPG" width="240" /></a></div>With only 8 days to go, most of our preparations are in place, and I think I'm as ready as I'm going to be - next week I'll probably just do about 10k a day, ticking over, as it were. </span></div><div><span style="font-family: inherit;">My programme this year also includes two 50k events - the SWC2C in August, and the Chiltern 50 in September. As I've opted for the full charity fundraiser, I need to raise £600 for the 100k event and £400 each for the two 50k events - so £1400 for the year. As I write, I've already raised over £1100, with 5 months to go, so my donors are doing me proud.<br /><span><br /></span></span></div><div><span style="font-family: inherit;"><span><b>28th March 2022</b></span></span></div><div><span style="font-family: inherit;"><span>My story so far: After the wonderful weekend my son and I had on the South West Coast 2 Coast ultra marathon in July 2021, we've both become addicted, and cannot wait to repeat the experience. We followed this up with a 50k Virtual Trek to Kilimanjaro - actually a days hike over the Chilterns. Finally, for several weeks before Christmas we completed a 200k Virtual Trek to the North Pole. I've now set myself the goal of completing 100 ultra marathons b</span></span>y my 100th birthday<span style="font-family: inherit;">. I'm 84 ATM, so that means 6 ultras - </span><span style="font-family: inherit;">I'm thinking 3 real ultras and 3 virtual ones</span><span style="font-family: inherit;"> - every year, for the next 14 years.</span></div><div><span style="font-family: inherit;"><div><span style="font-family: inherit;"><br /></span></div><div><span style="font-family: inherit;">I'm extremely fortunate in that my son is keen to join me in this </span>endeavour, and our intention is to do the bulk of these together. We've already done 3 as I said - <a href="http://nobreadisanisland.blogspot.com/2020/10/fundraiser-2-new-challenge-ultra.html">here's</a> the story of the SWC2C and <a href="http://nobreadisanisland.blogspot.com/2021/09/my-second-ultra-virtual-50k-over.html">here's</a> the Virtual Trek to Kilimanjaro story - and we've both signed up for the 102km Jurassic Coast Challenge in May.</div><div><br /></div><div>Unfortunately for my plans, at the end of December, I suffered a broken leg, so that's put my training on the back burner for the next couple of months. My leg has been placed in a fairly fragile cast to begin with, and I mustn't put any weight on it, which makes moving around on crutches quite tricky. I should get a more permanent cast next week sometime.</div><div><br /></div><div>Since we don't have a downstairs toilet, and it's hard work going up and down - and I get tired pretty quickly - I'm staying upstairs most of the time. I have to go up the stairs, backwards, sitting down, which is a tad undignified, I have to say😀. (But it does give me an extra workout!) Going downstairs is a lot easier, since we have two handrails, and I've found if I grip these, I can hop down okay.</div><div><br /></div><div>The cast finally came off on Feb 10th, and I've been walking daily since then. Beginning with an average of 5k a day, I'm now (28th March) doing over 10k a day. I'm also back to doing my press ups, and, since I haven't been doing them for 3 months, I need to catch up, so I'm doing 500 every evening.</div></span></div>Paul Youdhttp://www.blogger.com/profile/11025826576593530708noreply@blogger.com3tag:blogger.com,1999:blog-8015179386642966363.post-65389990090318274832024-03-02T17:29:00.000+00:002024-03-02T17:29:31.087+00:00PRESS UP CHALLENGES: 1 MILLION IN 10 YEARS - AND 100 IN A MINUTE <div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td style="text-align: center;"><div style="text-align: left;"><b><span style="font-size: large;">Sunday 1th March 2023</span></b><br /><div><span style="font-size: large;">One more milestone reached, today - I've now completed 600,000 press ups - in just under five and a half years! Just 400,000 to go - and I've four and a half years in which to get them. I averaged 11,800 press ups a month over the past year, at this rate I'll finish my challenge sometime in my 89th year.</span></div><div><span><a name='more'></a></span><span style="font-size: large;"><br /></span></div></div><div style="text-align: left;">
<b><span style="font-size: large;">Friday 3rd March 2020</span></b><br />
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<span style="font-size: large;">Another milestone reached, today - I've now completed 300,000 press ups - in just over two and a half years! Almost, but not quite, 10,000 a month. If I do 12,000 this month, I'll be on that track, and should achieve my goal a little early - at age 88 and four months. However, I'm still keeping fit, and healthy and strong, which was the other part of my goal. </span><span style="font-size: large;">[Finally caught up with my target at the end of May - 32 months since I started, cumulative total 320,000]</span></div>
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<b><span style="font-size: large;">Sunday 9th February 2020</span></b><br />
<span style="font-family: inherit; font-size: large;">Today I managed over 100 press ups in one minute - full story further down. Don't imagine they were all done with perfect form, but I'm working on it.</span><br />
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<span style="font-family: inherit; font-size: large;"><b>Sunday 4th August 2019</b></span></div>
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<span style="font-size: large;"><a href="https://www.facebook.com/friendsnotfoodUK/videos/217755495814734/?notif_id=1564950902756546&notif_t=mention">Today I was filmed doing my 1000 press ups</a> in the centre of Bristol, by 'Friendsnotfood', an animal rights activist film-maker. It took me just under 40 minutes, as usual, but I found it a bit more difficult, doing it in the sunshine. I moved to some shade about halfway through.</span><br />
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<span style="font-size: large;">And a couple of weeks ago I was filmed <a href="https://www.facebook.com/paul.youd.7/videos/1355268018005530/?notif_id=1565041060431696&notif_t=feedback_reaction_generic">mucking about</a> on the London Tube doing some chin ups.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigDlEouqNlWxD_C60v-SuFinrAzruokaHHq1ooW0JNyNFVCxPRun1kXvW4C3ecIecdz1cFnHNMBMuZFS4JL3jYoTflg1Z0LyIMFDu7RoSHLYfzeOVOBAZFydU2FvA2MRod2D1s62NFoPY/s1600/IMG_1937.MOV" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="240" data-original-width="320" height="178" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigDlEouqNlWxD_C60v-SuFinrAzruokaHHq1ooW0JNyNFVCxPRun1kXvW4C3ecIecdz1cFnHNMBMuZFS4JL3jYoTflg1Z0LyIMFDu7RoSHLYfzeOVOBAZFydU2FvA2MRod2D1s62NFoPY/s320/IMG_1937.MOV" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I filmed 40 press ups - about 4 times, to try and get it right - uploaded it here - and now it refuses to play! Back to the drawing board :(</td></tr>
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<span style="font-family: inherit; font-size: large;">Very strange - I'll try again, of course, but in the meantime, I've managed to upload it to Facebook - so <a href="https://www.facebook.com/paul.youd.7/videos/1109904325875235/UzpfSTEwMDAwNTY3MDMzMDg1NTozMDYwNjExMjk0OTk0MTQ6MTA6MDoxNTQxMDU1NTk5Ojg3NTY4MzUzMTgzMDkwNDIwMDc/">here's</a> a link to that.</span><br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwdEMVUHdztqnUHquMG9OnDeJb-ZtI-fw6wfiETkOmlnnQdFRb8LylKN0vvF6iejGRg7lfwfglBUPGBBmemmA' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
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<span style="font-family: inherit; font-size: large;">Number 2 in the series - My Fitness regime. </span><span style="font-family: inherit; font-size: large;"><a href="https://www.facebook.com/paul.youd.7/videos/1114083575457310/">My 9kg </a></span><span style="font-family: inherit; font-size: large;"><a href="https://www.facebook.com/paul.youd.7/videos/1114083575457310/">kettlebell routine.</a> (Once again, the above video won't work on here, so I've linked it to my Facebook page.)</span><br />
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<span style="font-family: inherit; font-size: large;">Every 3 days I do my kettlebell exercise: </span><br />
<span style="font-family: inherit; font-size: large;">20 reps of the nine different exercises you see me doing here. Then repeated once more. The whole exercise takes less than 15 minutes, with a 5 minute gap between the two routines.</span><br />
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<span style="font-family: inherit; font-size: large;">[Still not working - I'll post it on Facebook, then link to it from here. My kettlebell film on Facebook]</span><br />
<span style="font-family: inherit; font-size: large;">The story behind this challenge:</span><br />
<span style="font-family: inherit; font-size: large;">I turned 80 in September 2017, and, to provide some motivation to keep pushing myself, I decided I would challenge myself to see if I could complete 1 million push ups between my 80th and 90th birthday.</span><br />
<span style="font-family: inherit; font-size: large;">I worked out that if I did 2000 a week, 700 every other day (2000 x 50 x 10 years), I would reach my goal. </span><br />
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<span style="font-family: inherit; font-size: large;">However, after I'd begun, I thought I needed to get some 'in the bank' as it were, just in case I had an accident or something, and couldn't do the push ups for a while. So I upped my total to 1000 every other day. I've now been going just over 6 months - when my total was around 70,000. So my target is so far well within reach. At my present rate of progress, barring accidents, it's possible I could achieve 1 million p/ups in well under 10 years - I did 14000 in March 2018, for instance.</span><br />
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<span style="font-family: inherit; font-size: large;"><b>27th September 2019</b> - </span><span style="font-size: large;">currently aiming for 10,000 a month</span><br />
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<span style="font-family: inherit; font-size: large;">Oh, and I'd also like to be able to do 100 perfect press ups in 1 minute - that's my immediate goal.</span><br />
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<span style="font-family: inherit; font-size: large;"><span style="font-size: small;"></span><span style="font-size: large;"><b>20/1/19</b>: I've now settled on a weekly routine, prioritising my press ups. So, Sunday - press ups; Monday - chin ups; Tuesday - kettlebell exercise; Wednesday and Friday press ups, with Thursday and Saturday being rest days.</span></span><br />
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<span style="font-family: inherit; font-size: large;">As an aside, another reason I'm doing this is to show that vegans can be strong and fit into old age - should I ever get there! ;)</span><br />
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<span style="font-size: large;">[Caveat: I have a rolled up towel on the floor, which I touch with my forehead on each dip. It's probably about 7-8cm thick. Gradually, I've been unfolding the towel - so my press ups are closer to the ground. Which is why, last time I tried it, I only managed 74 press ups in one minute. </span><br />
<span style="font-size: large;">And now, in the last month or so, I've been just folding the towel and pressing my face into it. However, that's not every press up - tonight (29th Oct 2019) when I was going for how many I could do without stopping, they were all full press ups. When doing my set of 20 every minute, I'm doing them all as full press ups - until I get tired then first 15 as full press ups, and the other 5 not going all the way down. I calculated that 900 of the 1000 were full press ups.]</span><br />
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<span style="font-size: large;">My efforts have come to the attention of a wider audience - here's <a href="https://vegetarianforlife.org.uk/blog/post/incredible-81-year-old-vegan">an article</a> about my 1 million challenge. It's been picked up by <a href="https://www.plantbasednews.org/post/vegan-pensioner-81-1-million-press-ups-power-plants">Plant Based News</a>, and <a href="https://www.somersetlive.co.uk/news/somerset-news/81-year-old-hopes-complete-2615983?fbclid=IwAR0TPR8VKqqD3IfqykyNUf9P9P5MVTJvgd0YUol05O500DKDjNqc5BbFEO4">Somerset Live</a>, an online newspaper - and I even got a mention on the <a href="https://www.facebook.com/search/top/?q=great%20vegan%20athletes&epa=SEARCH_BOX">Great Vegan Athletes Facebook page</a>, which is crazy!</span><br />
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<!--more--><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span></span><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span><span></span></span><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span><span><span><h4 style="text-align: left;"><b>19th March 2023 </b></h4><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: medium;"><span style="font-family: inherit;">I've </span>really<span style="font-family: inherit;"> neglected this post and I've got a lot to catch up on - </span>but<span style="font-family: inherit;"> I've kept all my records, so here goes:</span></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-family: inherit; font-size: medium;"><br /></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: medium;">(There's an unexplained gap between the middle of November 2020 and t</span><span style="font-size: large;">he middle of February 2021</span><span style="font-size: medium;"> - so no press ups for that period. And then my records show more gaps - but I've only entered the figures I'm sure of.)</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;">From now on I'm just going to post the monthly figures. And all my subsequent sets have been 1000. So:</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;">Decided to do 1000 every day thru February, so, by today, the 29th Feb, I've done 29 sets, making my total so far 702,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;">11 sets in January 2024 = 673,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;">6 sets in December = 662,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;">16 sets all told in November, so a further 6 = 656,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">10 sets by 16th November = 650,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">8 sets in October = 640,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">8 sets in September = 632,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">0 sets in August = 624,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">7 sets in July = 624,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">5 sets in June = 617,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">1 sets in May = 612,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><br /></div></div></div></div></div></div></div></div></div></div></div></div></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;">8 sets in April = 611,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;">2 more sets to finish out March 2023, so 603,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><b>Up to the 16th March 2023</b> 7 sets - total 601,000. I'll be 85 years and 6 months old on the 28th of this month. At 100,000 press ups a year, at the moment I'm roughly 50,000 ahead of my target - with 9 days still to go. In the past I've exceeded my goals, thinking if I get injured, I'll have a bit of leeway, and that has stood me in good stead - when I broke my leg for instance. I'll carry on doing this - because you never know. I have 3 ultras planned for this year, so who knows what may happen?</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><b>February 2023</b><span style="font-size: large;"> 11</span> sets - total 594,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><b>January 2023</b><span style="font-size: large;"> 12</span> sets - total 583,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><b>December 2022</b><span style="font-size: large;"> 12 sets - total 571,000</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><b>November 2022</b><span style="font-size: large;"> 14 sets - total 559,000</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><b>October 2022</b><span style="font-size: large;"> 12 sets - total 545,000</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><b><span style="font-size: large;">September 2022</span></b><span style="font-size: large;"> 11 sets - total 533,000</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><b>August 2022</b> 12 sets - total 522,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><b>July 2022</b> 18 sets - total 510,000 (my best monthly figure)</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><b>June 2022</b> 16 sets - total 492,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><b>May 2022</b> 6 sets - total 476,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><b>April 2022</b> 12 sets - total 470,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><b>March 2022</b> 7 sets - total 458,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><b>December 2021</b> 7 sets - total 451,000 </div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;">Broke my leg on the 28th December - cast came off in February, and I resumed my press ups in March</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><b>November 2021</b> 11 sets - total 444,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><b>October 2021</b> 14 sets - total 433,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><b>September 2021</b> 12 sets - total 419,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><b>August 2021</b> 3 sets - total 407,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><b><span style="font-size: large;">July 2021</span></b><span style="font-size: large;"> 8 sets - total 404,000</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><b>June 2021</b> 16 sets - total 396,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><b>March 2021</b> 1 set - total 380,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><b>February 2021</b> 3 sets - total 379,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;">(Gap <span style="font-size: large;">between 18/11/2020 and 15/2/21 - no press ups registered)</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><b>18th November 2020 </b></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><span style="font-size: large;"><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Timing myself over these sets, 5 minutes apart: 50, 60, 70, 80, 90. </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;">I did the 60 in 36 seconds, the 80 in 48. Then I wanted to see how many I could actually do in a minute - but I tired after 70, so I</span> rested for 2 seconds at 70, then again at 80 - and finished with the 90 inside 1 minute. Then sets of 50 every 2 minutes up to </div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 376,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">I've found the press ups get easier with each set - up to about set 4. Maybe I could do better with a 10 minute gap. But, for the moment, next time, I'll see how many I can do in a minute with set 3.</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><br /></div><div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>16th November 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 50 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 375,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>11th November 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 40 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 374,000</div></div><div><br /></div><div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>9th November 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 40 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 373,000</div></div><div><br /></div><div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>7th November 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 40 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 372,000</div></div><div><br /></div><div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>3rd November 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 40 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 371,000</div></div><div><br /></div><div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>31st October 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 50 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 370,000</div></div><div><br /></div><div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>28th October 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 40 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 369,000</div></div><div><br /></div><div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>26th October 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 40 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 368,000</div></div></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><span style="font-size: large;"><b><br /></b></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><span style="font-size: large;"><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>21st October 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 40 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 367,000</div><div><br /></div><div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>18th October 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 40 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 366,000</div></div><div><br /></div><div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>15th October 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 40 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 365,000</div></div><div><br /></div><div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>12th October 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 40 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 364,000</div></div><div><br /></div><div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>9th October 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 40 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 363,000</div></div><div><br /></div><div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>7th October 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 40 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 362,000</div></div><div><br /></div><div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>4th October 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 40 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 361,000</div></div><div><br /></div><div><b>30th September 2020 </b></div><div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 40 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 360,000 - Now up to date with my target of 10,000 a month</div></div><div><br /></div><div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>27th September 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 40 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 359,000</div></div><div><br /></div><div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>24th September 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 40 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 358,000</div></div><div><br /></div></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><span style="font-size: large;"><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>21st September 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 40 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 357,000</div><div><br /></div></span></div></span></span></span><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><span><span><span><span style="font-size: large;"></span></span></span></span><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span><span><span><span style="font-size: large;"></span></span></span></span><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span><span><span><span style="font-size: large;"></span></span></span></span><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span><span><span><span style="font-size: large;"></span></span></span></span><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span><span><span><span style="font-size: large;"><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>18th September 2020</b></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b><br /></b></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">30, 40, 50, 60, 40, 40, 50, 30 during the day, with perfect form, then</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;">Sets of 40 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 356,000</div></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b><br /></b></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>16th September 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 40 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 355,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>12th September 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 40 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 354,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>9th September 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 40 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 353,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>7th September 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 40 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 352,000</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>5th September 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 40 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 351,000</div></div></div></div></div></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b><br /></b></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>2nd September 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 40 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 350,000</div><div><br /></div></span></div></span></span></span></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b><br /></b></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>31st August 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 40 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 349,000</div><div><br /></div></div></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b><br /></b></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>28th August 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 50 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 348,000</div><div><br /></div></div></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><span style="font-size: large;"><b><br /></b></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><span style="font-size: large;"><b>26th August 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 50 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 347,000</div></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><span style="font-size: large;"><b><br /></b></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><span style="font-size: large;"><b>23rd August 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 50 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 346,000</div></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><span style="font-size: large;"><b><br /></b></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><span style="font-size: large;"><b>20th August 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 40 every 2 minutes up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 345,000</div><div style="font-size: x-large;"><br /></div></div></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><span style="font-size: large;"><b><br /></b></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><span style="font-size: large;"><b>17th August 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 34, 33, 33 - rest for 2 minutes after every 100, repeat, up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 344,000</div><div style="font-size: x-large;"><br /></div></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><span style="font-size: large;"><b><br /></b></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><span style="font-size: large;"><b>15th August 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 34, 33, 33 - rest for 2 minutes after every 100, repeat, up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 343,000</div><div style="font-size: x-large;"><br /></div></span></div></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><span style="font-size: large;"><b><br /></b></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><span style="font-size: large;"><b>12th August 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 34, 33, 33 - rest for 2 minutes after every 100, repeat, up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: x-large; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br />Cumulative total 342,000</div><div style="font-size: x-large;"><br /></div></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b><br /></b></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>9th August 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 40, every 2 minutes, repeat, up to </span><br /><br /><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><span style="font-size: large;"></span><br /><br /><div style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; caret-color: rgb(0, 0, 0); font-family: -webkit-standard; font-variant-caps: normal; margin: 0px; orphans: auto; widows: auto;"><span style="font-family: inherit; font-size: large;">Cumulative total 341,000</span></div></div></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b><br /></b></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>7th August 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 34, 33, 33 - rest for 2 minutes </span><span style="font-size: x-large;">after every 100</span><span style="font-size: x-large;">, repeat, up to </span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><br /></span><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br /><span style="font-size: x-large;">Cumulative total 340,000</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><span style="font-size: large;"><b><br /></b></span></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><span style="font-size: large;"><b>4th August 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 50, every 2 minutes, repeat, up to 600, then </span>ets of 40, every 2 minutes, repeat, up to <br /><br /><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><br /><span style="font-family: inherit;">Cumulative total 338,000</span></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b><br /></b></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-size: large;"><b>2nd August 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 40, every 2 minutes, repeat, up to </span><br /><br /><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><span style="font-size: large;"></span><br /><br /><div style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; caret-color: rgb(0, 0, 0); font-family: -webkit-standard; font-variant-caps: normal; margin: 0px; orphans: auto; widows: auto;"><span style="font-family: inherit; font-size: large;">Cumulative total 337,000</span></div><span style="font-size: large;"><b><br /></b></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-family: inherit; font-size: large;"><span style="font-size: large;"><b><br /></b></span></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-family: inherit; font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-family: inherit; font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><b>30th July 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 40, every 2 minutes, repeat, up to </span><br /><br /><span style="font-size: large;"></span><span style="font-size: large;">1000</span><br /><span style="font-size: large;"></span><br /><br /><div style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; caret-color: rgb(0, 0, 0); font-family: -webkit-standard; font-variant-caps: normal; margin: 0px; orphans: auto; widows: auto;"><span style="font-family: inherit; font-size: large;">Cumulative total 336,000</span></div><span style="font-size: large;"><b><br /></b></span></span></span></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-family: inherit; font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><b><br /></b></span></span></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-family: inherit; font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><b>27th July 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 34, 33, 33 - rest for 2 minutes, repeat, up to </span><br /><span style="font-size: large;"><br /></span><span style="font-size: large;">1000</span><br /></span></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-family: inherit; font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><br /></span></span></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-family: inherit; font-size: large;"><span style="font-size: large;"><span style="font-size: large;">Cumulative total 335,000</span></span></span></div></span></span></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-family: inherit; font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><b><br /></b></span></span></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-family: inherit; font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><b>24th July 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">Sets of 34, 33, 33 - rest for 2 minutes, repeat, up to </span><br /><span style="font-size: large;"><br /></span><span style="font-size: large;">1000</span><br /></span></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-family: inherit; font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><br /></span></span></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-family: inherit; font-size: large;"><span style="font-size: large;"><span style="font-size: large;">Cumulative total 334,000</span></span></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-family: inherit; font-size: large;"><span style="font-size: large;"><b><br /></b></span></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-family: inherit; font-size: large;"><span style="font-size: large;"><b>22nd July 2020 </b></span><br /><div><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><span style="font-size: large;">50, 60, 70, 50, 60, 80, through the day = 370 then sets of 34 and 33, resting every for 2 minutes every 5 up to 1000</span><span style="font-size: large;"><br /></span><br /><div style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; caret-color: rgb(0, 0, 0); font-family: -webkit-standard; font-variant-caps: normal; margin: 0px; orphans: auto; widows: auto;"><span style="font-family: inherit; font-size: large;">Cumulative total 333,000</span></div><span style="font-size: large;"><b><br /></b></span></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><span style="font-family: inherit; font-size: large;"><b>19th July 2020 </b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">25, 30, 40, 50, 50, 50, 55 through the day = 300 then sets of 40 </span><span style="font-size: x-large;">every 2 minutes </span><span style="font-family: inherit; font-size: x-large;">up to 1000</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;"><br />
<div style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; caret-color: rgb(0, 0, 0); color: black; font-family: -webkit-standard; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; margin: 0px; orphans: auto; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;">
<span style="font-family: inherit; font-size: large;">Cumulative total 332,000</span></div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>15th July 2020 </b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 40, every 2 minutes, repeat, up to </span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<br />
<div style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; caret-color: rgb(0, 0, 0); color: black; font-family: -webkit-standard; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; margin: 0px; orphans: auto; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;">
<span style="font-family: inherit; font-size: large;">Cumulative total 331,000</span></div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>10th July 2020 </b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 40, every 2 minutes, repeat, up to </span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<br />
<div style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; caret-color: rgb(0, 0, 0); color: black; font-family: -webkit-standard; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; margin: 0px; orphans: auto; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;">
<span style="font-family: inherit; font-size: large;">Cumulative total 330,000</span></div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>8th July 2020 </b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 40, every 2 minutes, repeat, up to </span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<br />
<div style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; caret-color: rgb(0, 0, 0); color: black; font-family: -webkit-standard; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; margin: 0px; orphans: auto; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;">
<span style="font-family: inherit; font-size: large;">Cumulative total 329,000</span></div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>4th July 2020 </b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 40, every 2 minutes, repeat, up to </span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<br />
<span style="font-family: inherit; font-size: large;"></span><br />
<br />
<div style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; caret-color: rgb(0, 0, 0); color: black; font-family: -webkit-standard; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; margin: 0px; orphans: auto; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;">
<span style="font-family: inherit; font-size: large;">Cumulative total 328,000</span></div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>2nd July 2020 </b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 40, every 2 minutes, repeat, up to </span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 327,000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b>17th June 2020 </b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 40, every 2 minutes, repeat, up to </span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;">Cumulative total 326,000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><b>12th June 2020 </b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 40, every 2 minutes, repeat, up to </span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;">Cumulative total 325,000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><b>10th June 2020 </b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 40, every 2 minutes, repeat, up to </span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 324,000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b>8th June 2020 </b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 40, every 2 minutes, repeat, up to </span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 323,000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"><b>5th June 2020 </b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 40, every 2 minutes, repeat, up to </span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;">Cumulative total 322,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>3rd June 2020 </b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-size: large;">Sets of 40, every 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;">Cumulative total 321,000</span><br />
<div>
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>31st May 2020 </b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 34, 33, 33 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;">[Finally caught up with my target of 10,000 a month. 32 months since I started.]</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 320,000</span><br />
<div>
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div>
<br /></div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>28th May 2020 </b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 34, 33, 33 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;">Cumulative total 319,000</span><br />
<div>
<br /></div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>25th May 2020 </b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 34, 33, 33 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 318,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>23rd May 2020 </b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 34, 33, 33 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 317,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>20th May 2020 </b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 34, 33, 33 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;">Cumulative total 316,000</span><br />
<div>
<br /></div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>17th May 2020 </b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 34, 33, 33 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;">Cumulative total 315,000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"><b>12th May 2020 </b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 34, 33, 33 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;">Cumulative total 314,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>9th May 2020 </b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 40, 40, 40 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;">Cumulative total 313,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>6th May 2020 </b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 40, 40, 40 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;">Cumulative total 312,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>2nd May 2020 </b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 40, 40, 40 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 311,000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"><b>[Note</b>: I've finally caught up with 10,000 a month - 31 months since I began this challenge. I shall aim to do 10,000 a month going forward.]</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>29th April 2020 </b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 34, 33, 33 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 310,000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>25th April 2020</b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 40, 40, 40 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 309,000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>23rd April 2020</b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 40, 40, 40 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 308,000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b>20th April 2020</b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 40, 40, 40 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 307,000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b>18th April 2020</b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 40, 40, 40 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 306,000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b>15th April 2020</b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 40, 40, 40 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 305,000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b>13th April 2020</b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 40, 40, 40 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 304,000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>10th April 2020</b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 40, 40, 40 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 303,000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>8th April 2020</b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 40, 40, 40 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;">Cumulative total 302,000</span></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>6th April 2020</b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 40, 40, 40 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;">Cumulative total 301,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>3rd April 2020</b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 40, 40, 40 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;">Cumulative total 300,000!</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>1st April 2020</b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 40, 40, 40 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;">Cumulative total 299,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>30th March 2020</b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 40, 40, 40 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;">Cumulative total 298,000</span><br />
<div>
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div>
<span style="font-family: inherit; font-size: large;">Note: I've now been doing these press ups for 2 and a half years - 30 months, so I'm just short of 10,000 every month. If I do 12,000 in April, I'll be up to speed, then I can just do the 10,000 each month - or roughly 1 set every 3 days.</span></div>
<div>
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div>
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;"><b>26th March 2020</b></span><br />
</span><br />
<div>
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></span></div>
<span style="font-family: inherit; font-size: large;">
<span style="font-family: inherit; font-size: large;">Sets of 40, 40, 40 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
</span><br />
<div>
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
<span style="font-family: inherit; font-size: large;">
</span>
<br />
<div>
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;">Cumulative total 297,000</span></span></div>
<span style="font-family: inherit; font-size: large;">
</span></div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>24th March 2020</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Sets of 50, 50, 60, 70, 97, 70, 73, 70, 70, 70 = 680, then s</span><span style="font-family: inherit; font-size: large;">ets of 40 3 minutes apart, up to </span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 296,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>22nd March 2020</b></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<span style="font-family: inherit; font-size: large;">Sets of 40, 40, 40 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Cumulative total </span><span style="font-family: inherit; font-size: large;">295,000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b>19th March 2020</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Sets of 50, 80, 80, 97, 73, 80, 70, 70 = 600, then s</span><span style="font-family: inherit; font-size: large;">ets of 34, 33, 33 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;">Cumulative total 294,000</span><br />
<div>
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<br />
<span style="font-family: inherit; font-size: large;"><b>16th March 2020</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Sets of 34, 33, 33 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Cumulative total </span><span style="font-family: inherit; font-size: large;">293,000</span><br />
<div>
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<span style="font-family: inherit; font-size: large;"><b>13th March 2020</b></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;">Sets of 25, 2 minutes apart, right through to</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;">Cumulative total 292,000</span><br />
<div>
<br /></div>
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b>11th March 2020</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Sets of 34, 33, 33 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 291,000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b>9th March 2020</b></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;">Sets of 40, in groups of 3 with 2 minutes rest in between, right through to</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;">Cumulative total 290,000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b>7th March 2020</b></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;">Sets of 25, in groups of 3 with 2 minutes rest in between, right through to</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;">Cumulative total 289,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>3rd March 2020</b></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;">Sets of 25, in groups of 3 with 2 minutes rest in between, right through to</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;">Cumulative total 288,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>1st March 2020</b></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;">Sets of 40, in groups of 3 with 2 minutes rest in between, right through to</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;">Cumulative total 287,000</span><br />
<div>
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<span style="font-family: inherit; font-size: large;"><b>28th February 2020</b></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;">Sets of 40, 50, 80, 50, then sets of 50, two minutes apart, right through to</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;">Cumulative total 286,000</span><br />
<div>
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>25th February 2020</b></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;">Sets of 25 up to 200, then sets of 40, in groups of 3 with 2 minutes rest in between, right through to</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;">Cumulative total 285,000</span><br />
<div>
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>23rd February 2020</b></span><br />
<br />
<span style="font-family: inherit; font-size: large;">Sets of 50 up to 300, then sets of 40, all in groups of three, with 2 minutes rest between each group, </span><span style="font-family: inherit; font-size: large;">up to</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;">Cumulative total 284,000</span><br />
<div>
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>20th February 2020</b></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;">80 (48 seconds)</span><br />
<span style="font-family: inherit; font-size: large;">90 (51)</span><br />
<span style="font-family: inherit; font-size: large;">80 (49)</span><br />
<span style="font-family: inherit; font-size: large;">105 (60)</span><br />
<span style="font-family: inherit; font-size: large;">80 (45)</span><br />
<span style="font-family: inherit; font-size: large;">90 (52)</span><br />
<span style="font-family: inherit; font-size: large;"><u>55</u></span><br />
<span style="font-family: inherit; font-size: large;">580</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Then sets of 50 in groups of three, with 2 minutes rest between each group, up to</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;">Cumulative total 283,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>18th February 2020</b></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;">90 (56 seconds)</span><br />
<span style="font-family: inherit; font-size: large;">90 (53)</span><br />
<span style="font-family: inherit; font-size: large;">105 (60)</span><br />
<span style="font-family: inherit; font-size: large;">80 (47)</span><br />
<span style="font-family: inherit; font-size: large;">105 (60</span><br />
<span style="font-family: inherit; font-size: large;"><u>100</u> (60)</span><br />
<span style="font-family: inherit; font-size: large;">570</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Then sets of 50 in groups of three, with 2 minutes rest between each group, up to</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 282,000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b>16th February 2020</b></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;">Sets of 40, in groups of 3 with 2 minutes rest in between, right through to</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 281,000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>13th February 2020</b></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-size: large;">60, 66, 83, 41, 40, 40, 60, 50 = 440</span><br />
<span style="font-size: large;">Then s</span><span style="font-size: large;">ets of 34, 33, 33 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;">Cumulative total 280,000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b>11th February 2020</b></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;">At home today, so I thought I'd do the one minute challenge several times during the afternoon - gaps between 15 minutes:</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">85</span><br />
<span style="font-family: inherit; font-size: large;">95</span><br />
<span style="font-family: inherit; font-size: large;">70 = 250. Then I did a set of 50 to round it up to 300, then</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Sets of 34, 33, 33 - rest for 2 minutes, repeat, up to </span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 279,000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>9th February 2020</b></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-size: large;">I found it hard to get into it tonight, took me about 3 sets before I began to feel comfortable. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">But then, at around the 700 mark, I felt pretty good and reduced the pause between 100s to 1 minute 30. And then, when I reached 900, I thought I'd like to see how many I could do in one minute. So I rested for 5 or so minutes, then went for it. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Drum roll...</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">109 press ups, without stopping, in one minute. I have to be honest and say that I don't think I was getting down as far as I was at the beginning of my evening routine, but even so, I'm very happy with that. I now need to see how many proper press ups I can do in one minute when I'm fresh.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;">Cumulative total 278,000</span></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>6th February 2020</b></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;">As before:</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;">Cumulative total 277,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>4th February 2020</b></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;">As before:</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;">Cumulative total 276,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>1st February 2020</b></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;">As before:</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 275,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>30th January 2020</b></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;">Same system again - takes me about 50 minutes to complete, but I can do other things in the gaps.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 274,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>28th January 2020</b></span><br />
<span style="font-family: inherit; font-size: large;">However, I wasn't happy that I was only hitting the hundreds every 300 with this system, so I thought I'd do sets of 34, 33, 33 = 100.</span><br />
<span style="font-family: inherit; font-size: large;">And, to make sure I wasn't slipping from good form, I thought I'd have a rest every 100, so I'd do 100, then set a timer for 2 minutes, another hundred, another 2 minute rest, and so on.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">34, 33, 33 = 100 (times 10) = 1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 273,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>26th January 2020</b></span><br />
<span style="font-family: inherit; font-size: large;">Recently, I've noticed that I have developed a sort of bounce back up. So there is a definite rhythm to my routine, now, and I'm getting my elbows at 90 degrees - mostly. And I've </span><span style="font-size: large;">decided that I should increase the number of push ups in each set - so I thought I'd try going up to 30.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Sets of 30 right through.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;">Cumulative total 272,000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b>22nd January 2020</b></span><br />
<br />
<span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;">Cumulative total 271,000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"><b>19th January 2020</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Cumulative total 270,000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<br />
<div>
<span style="font-size: large;"><b>16th January 2020</b><br />
<span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Cumulative total 269,000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
</span><br />
<div>
<span style="font-size: large;"><span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><b>13th January 2020</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Cumulative total 268,000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
</span></span><br />
<div>
<span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><b>10th January 2020</b><br />
<span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Cumulative total 267,000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
</span></span></span><br />
<div>
<span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><b>7th January 2020</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Cumulative total 266,000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
</span></span></span><br />
<div>
<span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><b>5th January 2020</b><br />
<span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Cumulative total 265,000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
</span></span></span><br />
<div>
<span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><b>1st January 2020</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
</span></span></span><br />
<div>
<span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><br /></span></span></span></div>
<span style="font-size: large;"><span style="font-size: large;">
</span></span></div>
<span style="font-size: large;">
</span></div>
</div>
</div>
</div>
</div>
<span style="font-family: inherit; font-size: large;">Cumulative total 264,000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>30th December 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;"></span><span style="font-size: large;">Cumulative total 263,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>22nd December 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;"></span><span style="font-size: large;">Cumulative total 262,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>18th December 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;"></span><span style="font-size: large;">Cumulative total 261,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>16th December 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Going for how many I can do in one minute:</span><br />
<span style="font-family: inherit; font-size: large;">95 (85 straight out), 82, 85, 70, 68 = 400, then sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;"></span><span style="font-size: large;">Cumulative total 260,000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b>12th December 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;"></span><span style="font-size: large;">Cumulative total 259,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>10th December 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">60, 77, 63, 60, 70, 50 = 380, </span><span style="font-size: large;">then s</span><span style="font-family: inherit; font-size: large;">ets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;"></span><span style="font-size: large;">Cumulative total 258,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>8th December 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">45, 50, 55, 50, </span><span style="font-size: large;">then s</span><span style="font-family: inherit; font-size: large;">ets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;"></span><span style="font-size: large;">Cumulative total 257,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>6th December 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;"></span><span style="font-size: large;">Cumulative total 256,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>3rd December 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 50 at intermittent times during the day.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;"></span><span style="font-size: large;">Cumulative total 255,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>1st December 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;"></span><span style="font-size: large;">Cumulative total 254,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>29th November 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;"></span><span style="font-size: large;">Cumulative total 253,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>27th November 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;"></span><span style="font-size: large;">Cumulative total 252,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>21st November 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">50, 70, 60, 60 = 240</span><span style="font-family: inherit; font-size: large;">Then sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;"></span><span style="font-size: large;">Cumulative total 251,000</span><br />
<div>
<span style="font-size: large;"><br /></span></div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>18th November 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-size: large;">I've had a muscle spasm, leading to back pain for the past week or so - got back into it today with rolled up towel again, and sets of 20 throughout.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">1000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Cumulative total <b>250,000</b> - or one quarter of a million. So I'm 1/4 towards my goal. That's taken me 2 years, 1 month and 3 weeks. At this rate I'll reach 1,000,000 in about another 6 years, 4 months. However, I'll try and reach the million within 8 years altogether.</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>5th November 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"><span style="font-size: large;"></span></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;"></span><span style="font-size: large;">Cumulative total 249,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>3rd November 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"><span style="font-size: large;"></span></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;"></span><span style="font-size: large;">Cumulative total 248,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>29th October 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">40, 50, 70 (in one minute), 50, 65, 75 (in one minute) - at ten minute intervals - then sets of 20 up to </span><span style="font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<br />
<div style="margin: 0px;">
<span style="font-size: large;"></span><span style="font-size: large;">Cumulative total 247,000</span><br />
<span style="font-size: large;"><br /></span></div>
<span style="font-family: inherit; font-size: large;"><b>25th October 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Several times through the day I tried to see how many I can do before I have to pause, then continued with sets of 20 right through. This with my towel just folded - not rolled.</span><br />
<br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">40, 45, 50 (at ten minute intervals) then sets of 20, up to </span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span><br />
<div style="margin: 0px;">
<span style="font-size: large;"></span><span style="font-size: large;">Cumulative total 246,000</span><br />
<div>
<span style="font-size: large;"><br /></span></div>
</div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>21st October 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Several times through the day I tried to see how many I can do before I have to pause, then continued with sets of 25 right through.</span><br />
<br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">35, 50, 40, 45, 40, 40 (at ten minute intervals) then up to </span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"><span style="font-size: large;"></span></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<br />
<div style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; caret-color: rgb(0, 0, 0); color: black; font-family: -webkit-standard; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; margin: 0px; orphans: auto; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;">
<span style="font-size: large;"></span><span style="font-size: large;">Cumulative total 245,000</span></div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>17th October 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Several times through the day I tried to see how many I can do before I have to pause, then continued with sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">40, 45, 50 then up to </span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"><span style="font-size: large;"></span></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;"></span><span style="font-size: large;">Cumulative total 244,000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"><b>14th October 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">A couple of times through the day I tried to see how many I can do in one minute, then continued with sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">60, 63, then up to </span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"><span style="font-size: large;"></span></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;"></span><span style="font-size: large;">Cumulative total 243,000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b>11th October 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"><span style="font-size: large;"></span></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;"></span><span style="font-size: large;">Cumulative total 242,000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>9th October 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through. Now, the first 12 of my 25 press ups are with my forehead touching the folded towel. My plan is to increase this proportion gradually, until the whole 25 are. Then I can start increasing the numbers in my sets as I've done earlier.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"><span style="font-size: large;"></span></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;"></span><span style="font-size: large;">Cumulative total 241,000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>7th October 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">40, 60, 63, 65 (how many I can do in one minute)</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Then sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"><span style="font-size: large;"></span></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;"></span><span style="font-size: large;">Cumulative total 240,000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>5th October 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"><span style="font-size: large;"></span></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;"></span><span style="font-size: large;">Cumulative total 239,000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>2nd October 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"><span style="font-size: large;"></span></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;"></span><span style="font-size: large;">Cumulative total 238,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>30th September 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Tonight I was seeing how many p/ups I could do without stopping, with my forehead touching the folded towel:</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">41, 43, 40, 46, 37 = 207 (sets 5 minutes apart)</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Then 25 every minute.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"><span style="font-size: large;"></span></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;"></span><span style="font-size: large;">Cumulative total 237,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>28th September 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"><span style="font-size: large;"></span></span><br />
<span style="font-size: large;"></span><span style="font-size: large;">Cumulative total 236,000</span><br />
<span style="font-family: inherit; font-size: large;"><span style="font-size: large;"><br /></span></span>
<span style="font-family: inherit; font-size: large;"><span style="font-size: large;">M</span>y 82nd birthday today! So it's<span style="font-size: large;"> now two years since I began this challenge. At this rate of progress I will reach 1 million well in advance of my 90th birthday. </span></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>26th September 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">I changed the rolled up towel I was using to check that my head was getting to within 9cm of the floor, to a folded towel - with my head coming to within 4cm of the floor. I'm pretty sure my elbows are now forming a right-angle, which is a requirement for a correct press up. And did my sets of 25 every 2 minutes instead of every minute.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 235,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>23rd September 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 234,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>19th September 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">Sets of 35 up to 210, 30 up to 600, then </span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 233,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>16th September 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">Initial sets of 100, 50, 40, then sets of 30 and 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 232,000</span><br />
<div>
<span style="font-size: large;"><br /></span></div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>12th September 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">Initial sets of 85, 100, 90, 95, 95 = 405, then sets of 40 ups to 600 and 30 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 231,000</span><br />
<div>
<span style="font-size: large;"><br /></span></div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>10th September 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">Initial sets of 70, 75, 80, 85, 95 = 405, then sets of 40 ups to 600 and 30 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 230,000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b>6th September 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 40, then 35 up to 330, then 30 up to 600, then 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 229,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>1st September 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 228,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>30th August 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 30 up to 300, then sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 227,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>21st August 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Initial sets of 60, 70, 65, 65, 65, 65 - 5 minutes apart - then sets of 25 and 30 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 226,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>19th August 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 30 up to 300, then 25 and 30 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 225,000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b>14th August 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 224,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>11th August 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 223,000</span><br />
<div>
<span style="font-size: large;"><br /></span></div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>8th August 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets 30 up to 150, then sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 222,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><span style="font-family: inherit;"><br /></span></b></span>
<span style="font-family: inherit; font-size: large;"><b><span style="font-family: inherit;"><br /></span></b></span>
<span style="font-family: inherit; font-size: large;"><b><span style="font-family: inherit;">5th August</span> 2019</b></span><br />
<br />
<span style="font-size: large;">Chin ups - </span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span>
<span style="font-size: large;">10, 8, 8, 6 = 32 another PB</span><br />
<br />
<span style="font-family: inherit; font-size: large;"><b>Sunday 4th August 2019</b></span><br />
<span style="font-family: inherit; font-size: large;">Today we finally got around to filming my press up routine, 1000 press ups - sometimes 3 times a week, but I'm aiming to do 10,000 every month. I found it hard work in the sun - and switched to the shade about halfway through. I still just about finished my last set of 25, which is not something that generally happens when I'm doing them at home - I generally finish pretty fresh. </span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">So, 1000 in sets of 25, in 39 minutes 41 </span><span style="font-size: large;">seconds.</span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 221,000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<br />
<div>
<span style="font-family: inherit; font-size: large;"><b>3rd August 2019</b></span><br />
<br />
<span style="font-size: large;">Chin ups - </span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">9, 8, 8, 6 = 31 - a PB</span></div>
<span style="font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b>1st August 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets 30 up to 150, then sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 220,000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b>31st July 2019</b></span><br />
<br />
<span style="font-size: large;">Chin ups - </span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">8, 7, 7, 6 = 28</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b>30th July 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 30 up to 300, then sets of 25 through to 850, then 5 sets of 30.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 219,000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b>25th July 2019</b></span><br />
<br />
<span style="font-size: large;">Chin ups - </span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">8, 8, 8, 7 = 31</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b>24th July 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through to 850, then finished with 5 sets of 30.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 218,000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b>22nd July 2019</b></span><br />
<br />
<span style="font-size: large;">Chin ups - </span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">6, 6, 6, 6 = 24 ( have let these go a bit)</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b>21st July 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 217,000</span><br />
<div>
<span style="font-size: large;"><br /></span></div>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b>19th July 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Began optimistically with 2 sets of 50, then sets of 35 up to 380, then sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 216,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>17th July 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">6 sets of 30, then sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 215,000</span><br />
<div>
<br /></div>
<span style="font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b>15th July 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 214,000</span><br />
<div>
<span style="font-size: large;"><br /></span></div>
<span style="font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b>9th July 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Began with 2 sets of 40, then a couple of sets of 35, then sets of 25 interspersed with sets of 39 as I recovered a little.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 213,000</span><br />
<div>
<span style="font-size: large;"><br /></span></div>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b><span style="font-family: inherit;">2nd </span>July<span style="font-family: inherit;"> 2019</span></b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 35 up to 175, then sets of 30 right through. Finished under 33 minutes. My best attempt so far.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 212,000</span><br />
<div>
<span style="font-size: large;"><br /></span></div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>28th June 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 211,000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b>27th June 2019</b></span><br />
<br />
<span style="font-size: large;">Chin ups - </span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">8, 7, 7, 6 = 28</span><br />
<div>
<span style="font-size: large;"><br /></span></div>
<div>
<span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><b>26th June 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 30 up to 450, then sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;">Cumulative total 210,000</span><br />
</span><br />
<div>
<span style="font-size: large;"><span style="font-size: large;"><br /></span></span></div>
<span style="font-size: large;">
</span></div>
<br />
<span style="font-family: inherit; font-size: large;"><b>24th June 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 209,000</span><br />
<div>
<span style="font-size: large;"><br /></span></div>
<br />
<span style="font-family: inherit; font-size: large;"><b>21st June 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Started off with 5 sets of 30, then reverted to sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span>
<span style="font-size: large;">Cumulative total 208,000</span><br />
<div>
<br /></div>
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b>19th June 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through to 900, then 5 sets of 20</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;">Cumulative total 207,000</span><br />
<div>
<span style="font-size: large;"><br /></span></div>
<span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"><br /></span><br />
<span style="font-family: inherit; font-size: large;"><b><span style="font-family: inherit;">18th </span>June 2019</b></span><br />
<br />
<span style="font-size: large;">Chin ups - </span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">8, 7, 7, 6 = 28</span><br />
<br />
<span style="font-family: inherit; font-size: large;"><b>17th June 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;">Cumulative total 206,000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b>10th June 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 205,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b>6th June 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 204,000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b>2nd June 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 203,000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b>29th May 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 202,000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b>26th May 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total </span><span style="font-size: large;">201,000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b>22nd May 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 200,000 (Yoohoo! One fifth of the way to my goal!)</span><br />
<div>
<span style="font-size: large;"><br /></span></div>
<span style="font-family: inherit; font-size: large;"><b>20th May 2019</b></span><br />
<br />
<span style="font-size: large;">Chin ups - </span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">7, 7, 7, 7 = 28</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b>19th May 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000 </span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Cumulative total 199,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b>17th May 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">1000 </span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Cumulative total 198,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>14th May 2019</b></span><br />
<br />
<span style="font-size: large;">Chin ups - </span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">8, 7, 7, 7 = 29</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"><b>13th May 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;">Cumulative total 197,000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b>10th May 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 196,000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"><b>9th May 2019</b></span><br />
<br />
<span style="font-size: large;">Chin ups - </span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">7, 7, 6, 6 = 26</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b>8th May 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 195,000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b>6th May 2019</b></span><br />
<br />
<span style="font-size: large;">Chin ups - </span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">6, 6, 6, 6 = 24</span><br />
<br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b>5th May 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 194,000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b>1st May 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 193,000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b>29th April 2019</b></span><br />
<br />
<span style="font-size: large;">Chin ups - </span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">6, 6, 6, 6 = 24</span><br />
<span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b>28th April 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 192,000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b>22nd April 2019</b></span><br />
<br />
<span style="font-size: large;">Chin ups - </span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">6, 5, 6, 6 = 23</span><br />
<span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b>21st April 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 191,000</span><br />
<div>
<span style="font-size: large;"><br /></span></div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>17th April 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;">Tonight I unfurled the towel I'm using as a guide about 6 inches, so my press ups were a little bit deeper. Had to take an extra minute break every hundred press ups </span>after the<span style="font-family: inherit;"> first 500. </span></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;">Sets of 25 right through </span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">1000 </span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 190,000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b>16th April 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-size: large;">2 sets of kettlebell exercises.</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>15th April 2019</b></span><br />
<br />
<span style="font-size: large;">Chin ups - </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">6, 6, 6, 5 - 23</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>14th April 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;">Sets of 25 right through</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">1000 </span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 190,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>11th April 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;">Sets of 25 right through</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">1000 </span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 189,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>8th April 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;">Cumulative total 188000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>5th April 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 187000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>3rd April 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span>
<span style="font-size: large;">Cumulative total 186000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"><b>1st April 2019</b></span><br />
<br />
<span style="font-size: large;">Chin ups - </span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">6, 8, 7, 7 = 28</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"><b>31st March 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span>
<span style="font-size: large;">Cumulative total 185000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>29th March 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 184000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>27th March 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span>
<span style="font-size: large;">Cumulative total 183000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>24th March 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Sets of 25 right through.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span>
<span style="font-size: large;">Cumulative total 182000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b>22nd March 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Sets of 25 to begin with, then at 300 I went to sets of 20 - with through to the end, finishing at the 46 minute mark.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span>
<span style="font-size: large;">Cumulative total 181000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>17th March 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Sets of 25 to begin with, then at 300 I went to sets of 20 - with through to the end, finishing at the 46 minute mark.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 181000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>13th March 2019</b></span><br />
<span style="font-family: inherit; font-size: large;">Posting live, for a change:</span><br />
<span style="font-family: inherit; font-size: large;">Another PB - 2, actually - 100 press ups in one go, then 107 inside the minute. So I'm doing over 50 seconds before I have to stop - nearly there, folks! :)</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">107</span><br />
<span style="font-family: inherit; font-size: large;">80 187</span><br />
<span style="font-family: inherit; font-size: large;">85 272</span><br />
<span style="font-family: inherit; font-size: large;">Then sets of 35, 30 and finally 25 up to </span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 180,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>10th March 2019</b></span><br />
<span style="font-size: large;">Another tough workout - wasn't easy at all this time. So I didn't push myself too hard, giving myself breaks whenever I started struggling. The whole workout took well over an hour.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;">Cumulative total 178,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>8th March 2019</b></span><br />
<span style="font-family: inherit; font-size: large;">Tonight I began with sets of 35 - up to 210, then sets of 30 up to 960 and finished with 2 x 20 to reach 1000. I did this in by far my best time - it only took me 32.11. If I keep this up, under 30 minutes for 1000 press ups is very achievable.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 177,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>6th March 2019</b></span><br />
<span style="font-family: inherit; font-size: large;">Once again, I tried to see how many I could do in one minute. In fact, I can say I've accomplished one of my goals, that is, to do 100 press ups in one minute. I did 94 in one stretch, rested for several seconds, did a further 4, then another 4. But I won't be happy until I can do the 100 without any pause. After this I did 2 more flat out for a minute sets, then reverted to 30 every minute up to 620, then sets of 25 up to 1000.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 176,000</span><br />
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"><b>4th March 2019</b></span><br />
<div>
<span style="font-size: large;">Chin ups - 7, 7, 7, 7 = 28</span></div>
<div>
<span style="font-size: large;"><br /></span></div>
<div>
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;"><b>3rd March 2019</b></span><br />
No one minutes worth to start with today, instead, I just did sets of 25 right through to 1000. Finish time 39:15. I found this much easier, there wasn't much strain, even towards the end.<br />
<br />
1000<br />
<br />
Cumulative total 175,000<br />
</span><br />
<div>
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></span></div>
<span style="font-family: inherit; font-size: large;">
</span>
<br />
<div>
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;"><b>1st March 2019</b></span><br />
</span></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;">60 to start with, then sets of 30, up to 180; sets of 25 up to 730, then closed out with sets of 20. Finish time 46:14.</span></span></div>
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;">
</span></span>
<br />
<div>
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;">
</span></span>
<br />
<div>
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;">1000</span></span></div>
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;">
</span></span>
<br />
<div>
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;">
</span></span>
<br />
<div>
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;">Cumulative total 174,000</span></span></div>
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;">
</span></span></div>
<span style="font-family: inherit; font-size: large;">
</span></div>
<span style="font-family: inherit; font-size: large;"><b><br /></b></span>
<span style="font-family: inherit; font-size: large;"><b>27th February 2019</b></span><br />
<div>
<span style="font-size: large;">Different approach again - this time I did as many as I could in a minute, rested, then another minute, and so on, up to 790, then I went to sets of 50, then 40, then 35 up to 1000 - I didn't do an overall time. So:</span></div>
<div>
<span style="font-size: large;"><br /></span></div>
<div>
<span style="font-size: large;">90 in the first set, then:</span></div>
<div>
<span style="font-size: large;">90</span></div>
<div>
<span style="font-size: large;">91 (a PB)</span></div>
<div>
<span style="font-size: large;">93 (another PB)</span></div>
<div>
<span style="font-size: large;">95 (PB again)</span></div>
<div>
<span style="font-size: large;">90</span></div>
<div>
<span style="font-size: large;">60</span></div>
<div>
<span style="font-size: large;">62</span></div>
<div>
<span style="font-size: large;">64</span></div>
<div>
<span style="font-size: large;">55</span></div>
<div>
<span style="font-size: large;">50</span></div>
<div>
<span style="font-size: large;">50</span></div>
<div>
<span style="font-size: large;">40</span></div>
<div>
<span style="font-size: large;">Plus 2 sets of 35 to finish off the 1000</span></div>
<div>
<span style="font-size: large;"><br /></span></div>
<div>
<span style="font-size: large;">1000</span></div>
<div>
<span style="font-size: large;"><br /></span></div>
<div>
<span style="font-size: large;">Cumulative total 173,000</span></div>
<br />
<span style="font-family: inherit; font-size: large;"><b>25th February 2019</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-size: large;">Press ups - 8, 7. 6, 7 = 28</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b>24th February 2019</b></span><br />
<span style="font-size: large;">Began with 80, then sets of 25 up to 500, finishing with sets of 20 up to the 44 minute mark.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 172000</span><br />
<div>
<span style="font-size: large;"><br /></span></div>
<span style="font-family: inherit; font-size: large;"><b>22nd February 2019</b></span><br />
<span style="font-family: inherit; font-size: large;">Sets of 25 to begin with, then at 300 I went to sets of 20 - with through to the end, finishing at the 46 minute mark.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-size: large;">1000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 171000</span><br />
<div>
<br /></div>
<span style="font-size: large;"><b>20th February 2019</b></span><br />
<span style="font-size: large;">Today I did a couple of try-outs in the morning, to see how many I could do in 30 seconds. My first attempt, I did 55, the second time I managed 60. So I already had 115 under my belt before I began my evening ritual. I did the remaining 885 in sets of 25, finishing in just over 35 minutes.</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<span style="font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 170000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-size: large;"><b>18th February 2019</b></span><br />
<span style="font-size: large;">Again a different approach - I decided I would just do sets of 25, to see if I could perhaps go right through - and indeed, I did. Doing it this way, I didn't feel any stress, so maintained sets of 25 throughout, finishing on 39.14.</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;">Cumulative total 169000</span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<br />
<span style="font-size: large;"><b>15th February 2019</b></span><br />
<span style="font-size: large;">Bit of a departure tonight - starting of with sets of 35, then dropping down as I tired - but only to sets of 20. Workout time, 37.11.</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<span style="font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 168000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>13th February 2019</b></span><br />
<span style="font-size: large;">Again an improvement - 85 in the first minute, and the workout took a bit less time, 40:21.</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<span style="font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 167000</span><br />
<div>
<br /></div>
<b><span style="font-size: large;">11th February 2019</span></b><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<div>
<span style="font-size: large;">Chin ups 7, 7, 7, 7 = 28</span></div>
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-size: large;"><b>10th February 2019</b></span><br />
<span style="font-size: large;">Bit of an improvement - The workout took a bit less time 44:11, again it was hard work.</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;"></span>
<span style="font-family: inherit; font-size: large;"></span>
<span style="font-size: large;">Cumulative total 166000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<b><span style="font-size: large;">9th February 2019</span></b><br />
<div>
<br /></div>
<div>
<span style="font-size: large;">Chin ups 8, 8, 6, 7 = 29</span></div>
<div>
<br /></div>
<span style="font-size: large;"><b>8th February 2019</b></span><br />
<span style="font-size: large;">Similar story to the 3rd Feb - except I managed 85 in the first minute, but it was slow going again. The workout took a bit less time 46:09, but it was hard work.</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;"></span>
<span style="font-size: large;">Cumulative total 165000</span><br />
<div>
<br /></div>
<b><span style="font-size: large;">4th February 2019</span></b><br />
<div>
</div>
<br />
<div style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; caret-color: rgb(0, 0, 0); color: black; font-family: -webkit-standard; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; orphans: auto; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;">
<div style="margin: 0px;">
<span style="font-size: large;">Chin ups 8, 7, 6, 5 = 26</span></div>
</div>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>3rd February 2019</b></span><br />
<span style="font-size: large;">This was hard - and slow - work tonight! I got up to 60 in the first minute, and had to give it up - then I only did 4 sets of 30, before I had to drop down to sets of 25. Again I was only able to do 7 sets of 25 before I dropped it down to sets of 20.Then, after 720 press ups, I went down to sets of 15, which took me through to the end. The whole workout took 49:09, 13 minutes longer than the last time. I did not enjoy the workout at all! :(</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<br />
<span style="font-size: large;"></span>
<span style="font-size: large;">Cumulative total 164000</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>1st February 2019</b></span><br />
<span style="font-size: large;">Two more PBs tonight: I did 95 press ups in one minute (84 in one burst; rest for a few seconds, then 7 more; rest for a couple of seconds, then the final 4). And I took another five minutes off my time, completing the 1000 in 36:20. I am now able to maintain sets of 25 right up to 1000. </span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">Cumulative total 163000</span><br />
<br />
<br />
<div>
<span style="font-size: large;"><span style="font-size: large;"><b>30th January 2019</b></span><br />
<span style="font-size: large;">Tonight I cut another couple of minutes off my time, completing the 1000 in 41:17. I am now able to maintain sets of 25 up to 870 - doing sets of 20 for the remainder. </span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">Cumulative total 162000</span><br />
</span><br />
<div>
<span style="font-size: large;"><span style="font-size: large;"><br /></span></span></div>
<span style="font-size: large;">
</span></div>
<b><span style="font-size: large;">29th January 2019</span></b><br />
<div>
<br /></div>
<div>
<span style="font-size: large;">HIIT</span></div>
<span style="font-size: large;"><br /></span>
<b><span style="font-size: large;">28th January 2019</span></b><br />
<div>
<br /></div>
<span style="font-size: large;"></span><br />
<div>
<span style="font-size: large;">Chin ups 9, 9, 8, 7 = 33 - that's better, a PB!</span></div>
<div>
<br /></div>
<span style="font-size: large;"><b>27th January 2019</b></span><br />
<span style="font-size: large;">Wow - another PB! Tonight I cut almost 5 minutes off my previous PB, set only 2 days ago - completing my 1000 press ups in 43.30.</span><br />
<span style="font-size: large;">So, 85 in the first minute, then, after 2 mins rest, I did 3 sets of 30, then 25 every minute, up to 650. Then sets of 20 up to 870; and sets of 15 every minute right up to 1000 in 43:30. Interestingly, I felt able, whilst doing sets of 15, that I could throw in a set of 20 every now and again. I find it difficult to believe that I've improved by over 10 minutes, in just 7 days. And I'm wondering how long I can keep progressing like this. </span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">Cumulative total 161000</span><br />
<span style="font-size: large;"><br /></span>
<br />
<div>
<span style="font-size: large;"><span style="font-size: large;"><b>25th January 2019</b></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">Another couple of PBs tonight. First I managed 90 press ups inside one minute; then I completed my 1000 press ups in 48:20.</span><br />
<span style="font-size: large;">So, 90 in the first minute (80 straight out, then another 10 after a few seconds rest), then, after 2 mins rest, I did 25. Thereafter I did 25 every minute, for 6 more minutes - up to 440. (Disclaimer: I had a 5 minute break for a phone call at the 240 mark.) Then I did sets of 20 up to 720 at the 30 minute mark. Then 15 every minute, and I was able to keep going right up to 1000 in 48:20.</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">Cumulative total 160000</span><br />
</span><br />
<span style="font-size: large;"><span style="font-size: large;"><br /></span></span>
<span style="font-size: large;"><span style="font-size: large;"><br /></span></span>
<b><span style="font-size: large;">24th January 2019</span></b><br />
<div>
<b><span style="font-size: large;"><br /></span></b></div>
<span style="font-size: large;"><span style="font-size: large;"></span></span><br />
<span style="font-size: large;">HIIT</span><br />
<div>
<span style="font-size: large;"><br /></span></div>
<div>
<span style="font-size: large;"><span style="font-size: large;"><br /></span></span></div>
<span style="font-size: large;">
</span></div>
<div>
<span style="font-size: large;"><span style="font-size: large;"><b>23rd January 2019</b></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">I seem to have discovered the quickest way to complete my 1000 press ups. Again I repeated the method I used on the 20th December, of doing a set every minute - after seeing how many I could do in the first minute. Tonight it took me just over</span><span style="font-size: large;"> 50 minutes. </span><br />
<span style="font-size: large;">So, 81 in the first minute, then, after 2 mins rest, I did 24. Thereafter I did 25 every minute, for 6 more minutes - up to 255. Then I did sets of 20 up to 800 at the 36 minute mark. Then 15 every minute, and I was able to keep going right up to 1000 in 50:25.</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">Cumulative total 159000</span><br />
</span><br />
<span style="font-size: large;"><span style="font-size: large;"><br /></span></span>
<b><span style="font-size: large;">21st January 2019</span></b><br />
<div>
<br /></div>
<span style="font-size: large;"><span style="font-size: large;"></span></span><br />
<div>
<span style="font-size: large;">Chin ups 8, 8, 7, 6 = 29</span></div>
<div>
<span style="font-size: large;"><span style="font-size: large;"><br /></span></span></div>
<span style="font-size: large;">
</span></div>
<span style="font-size: large;"><b>20th January 2019</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Tonight I went back and repeated the press up exercise I did one month ago - on the 20th December - to see how much I've improved.</span><br />
<span style="font-size: large;">In the event, I did my 1000 full press ups in no less than 10 minutes shorter - taking me 54 minutes 27 seconds. </span><br />
<span style="font-size: large;">So, 80 in the first minute, then, after 2 mins rest, I did 25. Thereafter I did 25 every minute, for only 4 more minutes - up to 205. Then I did sets of 20 up to 620 at the 29 minute mark. Then 15 every minute, and I was able to keep going right up to 1000 in 54:27.</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">1000</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">Cumulative total 158000</span><br />
<b><span style="font-size: large;"><br /></span></b>
<span style="font-size: large;"><b>Note: </b>I'm still aiming for 100 inside one minute - which is why I start off going flat out for the full minute. Tonight I did 60 straight off, rested for a few seconds, did another 10, rested again and did the final 10. My goal, obviously, is to do the 100 in one go. My second aim is to do my 1000 press ups every 3 days - on my way to </span><span style="font-size: large;">completing one million press ups inside 10 years - </span><span style="font-size: large;">as fast as I can. It is a chore, of course, and, as my wife will tell you, I want to finish my chores just as fast as I can!</span><br />
<b><span style="font-size: large;"><br /></span></b>
<b><span style="font-size: large;">18th January 2019</span></b><br />
<div>
<b><span style="font-size: large;"><br /></span></b></div>
<span style="font-size: large;">HIIT</span><br />
<b><span style="font-size: large;"><br /></span></b>
<b><span style="font-size: large;">17th January 2019</span></b><br />
<b><span style="font-size: large;"><br /></span></b>
<span style="font-size: large;">1000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Cumulative total 157,000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Another good session tonight: </span><br />
<span style="font-size: large;">I began with 80 full press ups in the first minute (60 straight out, then two sets of 10 within the minute) - a PB- then I did 40 every 3 minutes up to 320, when I went down to sets of 35. This took me through to 570, when I went down to sets of 30. At 660 I went down to sets of 20, which I maintained through to 1000. Took me 80 minutes all told</span><br />
<div>
<span style="font-size: large;"><br /></span></div>
<b><span style="font-size: large;"><br /></span></b>
<b><span style="font-size: large;">16th January 2019</span></b><br />
<div>
<b><span style="font-size: large;"><br /></span></b></div>
<span style="font-size: large;">Kettlebell exercise</span><br />
<b><span style="font-size: large;"><br /></span></b>
<b><span style="font-size: large;">15th January 2019</span></b><br />
<div>
<br /></div>
<div>
<span style="font-size: large;">Chin ups 7, 7, 6, 5 = 25</span></div>
<div>
<span style="font-size: large;"><br /></span></div>
<div>
<span style="font-size: large;">Seem to be going backwards :(</span></div>
<br />
<br />
<b><span style="font-size: large;">14th January 2019</span></b><br />
<br />
<span style="font-size: large;">600</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Cumulative total 156,000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Only 600 press ups tonight - wasn't really feeling like it, so I decided to even up the cumulative total - it's been bugging me for a while.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>13th January 2019</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">Kettlebell exercises</span><br />
<br />
<span style="font-size: large;"><b>12th January 2019</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">Chin ups - 7, 7, 7, 5 = 26</span><br />
<br />
<span style="font-size: large;"><b>11th January 2019</b></span><br />
<br />
<span style="font-size: large;">1000</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"></span>
<span style="font-size: large;">Cumulative Total 155400</span><br />
<div>
<span style="font-size: large;"><br /></span></div>
<br />
<span style="font-size: large;"><b>8th January 2019</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">Chin ups - 6, 6, 6, 6 = 24</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><b>7th January 2019</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">1000</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"></span>
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative Total 154400</span><br />
<div>
<span style="font-size: large;"><br /></span></div>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>5th January 2019</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">1000</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"></span>
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative Total 153400</span><br />
<div>
<span style="font-size: large;"><br /></span></div>
<br />
<span style="font-size: large;"><b>25th December 2018</b></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">1000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative Total 152400</span><br />
<span style="font-size: large;"><br /></span>
<br />
<span style="font-size: large;"></span><br />
<br />
<span style="font-size: large;"><b>23rd December 2018</b></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">1000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative Total 151400</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>20th December 2019</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Tonight I did my 1000 full press ups in 1:04:12. 77 in the first minute, then, after 2 mins rest, I did 23. Thereafter I did 20 every minute up to 520 at the 24 minute mark. Then 15 every minute up to 770 at the 41 minute mark. Then 10 every minute, finishing the 1000 at 1:04:12. My best performance by far.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">1000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Cumulative total 150400</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>15th December 2018</b></span><br />
<br />
<span style="font-size: large;"></span>
<span style="font-size: large;">1000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative Total 149400</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>12th December 2018</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">1000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative Total 148400</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>9th December 2018</b></span><br />
<br />
<span style="font-size: large;"></span>
<span style="font-size: large;">1000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative Total 147400</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>7th December 2018</b></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">1000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative Total 146400</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><b>3rd December 2018</b></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">1000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative Total 145400</span><br />
<span style="font-size: large;"></span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><b>28th November 2018</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">1000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative Total 144400</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>24th November 2018</b></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><span style="font-size: large;"><b><br /></b></span></span>
<span style="font-size: large;"><span style="font-size: large;">1000</span></span><br />
<br />
<span style="font-size: large;"></span>
<span style="font-size: large;">Cumulative Total 143400</span><br />
<div style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; caret-color: rgb(0, 0, 0); color: black; font-family: -webkit-standard; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; margin: 0px; orphans: auto; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;">
<span style="font-size: large;"></span></div>
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><b>21st November 2018</b></span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">1000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative Total 142400</span><br />
<span style="font-size: large;"><br /></span>
<br />
<div style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; caret-color: rgb(0, 0, 0); color: black; font-family: -webkit-standard; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; margin: 0px; orphans: auto; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;">
<span style="font-size: large;"></span></div>
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><b>18th November 2018</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">1000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Cumulative Total 141400</span><br />
<span style="font-size: large;"></span><br />
<br />
<span style="font-size: large;"><b>15th November 2018</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">1000. Every 6 minutes I decided to do as many good press ups as I could in one minute. I don't do these all straight off - I might do 50, rest for a few seconds, do another 5 or 6, and so on:</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">00 - 67</span><br />
<span style="font-size: large;">06 - 63 = 130</span><br />
<span style="font-size: large;">12 - 65 = 195</span><br />
<span style="font-size: large;">18 - 60 = 255</span><br />
<span style="font-size: large;">24 - 65 = 320</span><br />
<span style="font-size: large;">30 - 65 = 385</span><br />
<span style="font-size: large;">36 - 60 = 445</span><br />
<span style="font-size: large;">42 - 65 = 510</span><br />
<span style="font-size: large;">48 - 65 = 575</span><br />
<span style="font-size: large;">54 - 60 = 635</span><br />
<span style="font-size: large;">60 - 50 = 685 (starting to tire, now!)</span><br />
<span style="font-size: large;">66 - 30 = 715 (decided to do 30ish every 3 minutes)</span><br />
<span style="font-size: large;">69 - 35 = 750</span><br />
<span style="font-size: large;">72 - 35 = 785</span><br />
<span style="font-size: large;">75 - 30 = 815</span><br />
<span style="font-size: large;">78 - 30 = 845</span><br />
<span style="font-size: large;">81 - 30 = 875</span><br />
<span style="font-size: large;">84 - 30 = 905</span><br />
<span style="font-size: large;">87 - 30 = 935</span><br />
<span style="font-size: large;">90 - 30 = 965</span><br />
<span style="font-size: large;">93 - 35 = 1000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">So, 1000 press ups, every one of which my head hit the towel.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Cumulative total 140400</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>14th November 2018</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">Kettlebell exercises</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>13th November 2018</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">Chin ups -</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">7, 7, 7, 8</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>12th November 2018</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">1000 press ups in sets of 50</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Cumulative total 139400</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>7th November 2018</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">1000 press ups in sets of 50</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Cumulative total 138400</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>5th November 2018</b></span><span style="font-size: large;"><b><br /></b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Chin ups 9, 7, 8, 7 = 31</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>4th November 2018</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">1000 press ups in sets of 50</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Cumulative total 137400</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>2nd November 2018</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">Chin ups -</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">9, 7, 7, 7 = 30</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>1st November 2018</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">1000 press ups in sets of 50</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Cumulative total 136400</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>31st October 2018</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">8, 8, 8, 7 = 31</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>29th October 2018</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">1000 press up in sets of 50 - 668 of which were 'proper' press ups</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Cumulative total 135400</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>27th October 2018</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">Kettlebell exercises</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>26th October 2018</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">Chin ups - </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">7, 8, 8, 5 = 28</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>25th October 1208</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">1000 press ups in sets of 50 - first 31 of each set 'proper'ones</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Cumulative total 134400</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>24th October 2018</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">Kettlebell exercises</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>23rd October 2018</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">Chin ups - </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">7, 8, 6, 7 = 28</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>22nd October 2018</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">1000 press ups - 50 every 4 minutes, first 30 of each set 'proper' ones.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Cumulative total 133400</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>20th October 2018</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">Chin ups - </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">9, 6, 7, 8 = 30</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>19th October 2018</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">1000 press ups - 50 every 3 minutes - first 30 of each set 'proper' ones.</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">Cumulative total 132400</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>17th October 2018</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">Chinups:</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">7, 7, 7, 7 = 28</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>16th October 2018</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">1000 press ups. Tonight I started early, doing sets </span><span style="font-size: large;">of 60 proper press ups ever 9 minutes. Took me nearly 3 hours. But i get lots of other things done </span><span style="font-size: large;">in-between.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Cumulative total 131400</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>15th October 2018</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">Kettlebell exercises</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>14th October 2018</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Chin ups - from now on, all my chin ups will be full ones. In that my eyeline dips below my elbows each time.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">6, 6, 7, 8 = 27</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>13th October 2018</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">00 - 40</span><br />
<span style="font-size: large;">03 - 80 </span><br />
<span style="font-size: large;">06 - 120</span><br />
<span style="font-size: large;">09 - 160</span><br />
<span style="font-size: large;">12 - 200</span><br />
<span style="font-size: large;">15 - 240</span><br />
<span style="font-size: large;">18 - 280</span><br />
<span style="font-size: large;">21 - 320</span><br />
<span style="font-size: large;">24 - 360</span><br />
<span style="font-size: large;">27 - 400</span><br />
<span style="font-size: large;">30 - 440</span><br />
<span style="font-size: large;">33 - 480</span><br />
<span style="font-size: large;">36 - 520</span><br />
<span style="font-size: large;">39 - 560</span><br />
<span style="font-size: large;">42 - 600</span><br />
<span style="font-size: large;">45 - 640</span><br />
<span style="font-size: large;">48 - 680</span><br />
<span style="font-size: large;">51 - 720</span><br />
<span style="font-size: large;">54 - 760</span><br />
<span style="font-size: large;">57 - 800</span><br />
<span style="font-size: large;">60 - 840</span><br />
<span style="font-size: large;">63 - 880</span><br />
<span style="font-size: large;">66 - 920</span><br />
<span style="font-size: large;">69 - 960</span><br />
<span style="font-size: large;">72 - 1000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><span style="background-color: white;">Today's total 1000</span></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"></span><br />
<div style="background-color: white;">
<div style="margin: 0px;">
<div style="margin: 0px;">
<span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;">Cumulative total 130400</span></span></span></div>
<div style="margin: 0px;">
</div>
</div>
</div>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>12th October 2018</b></span><br />
<span style="font-size: large;"><br /></span>
<br />
<div style="background-color: white;">
<span style="font-size: large;">9kg kettlebell</span><br />
<span style="font-size: large;"><br /></span></div>
<span style="font-size: large;"><span style="background-color: white;">2 sets of 9 exercises</span></span><br />
<span style="font-size: large;"><b><br /></b></span><span style="font-size: large;"><b><br /></b></span><span style="font-size: large;"><b>11th October 2018</b></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">Chin ups:</span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">15, 15, 12, 11</span><br />
<div>
<span style="font-size: large;"><br /></span></div>
<div>
<span style="font-size: large;">Wow! My best by far! Now I have no excuse, I need to start working on my form. ATM, I wouldn't say I've been doing full chin ups - so I need to go lower.</span></div>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>10th October 2018</b></span><br />
<span style="font-size: large;"><br /></span>
<br />
<div style="background-color: white;">
<span style="font-size: large;">Today's total 1000</span></div>
<br />
<span style="font-size: large;"></span><br />
<div style="background-color: white;">
<div style="margin: 0px;">
</div>
</div>
<br />
<div style="background-color: white;">
<div style="margin: 0px;">
<div style="margin: 0px;">
<span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;">Cumulative total 129400</span></span></span><br />
<span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;"><br /></span></span></span>
<span style="font-size: large;"><b>9th October 2018</b></span><br />
<span style="font-size: large;"><br /></span>
<br />
<div style="background-color: white;">
<span style="font-size: large;">9kg kettlebell</span><br />
<span style="font-size: large;"><br /></span></div>
<span style="font-size: large;">2 sets of 9 exercises</span><br />
<span style="font-size: large;"><b><br /></b></span><span style="font-size: large;"><b><br /></b></span><span style="font-size: large;"><b>8th October 2018</b></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">Chin ups:</span><br />
<span style="font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;"></span></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;"></span></span><br />
<span style="font-size: large;">11, 11, 9, 8</span><br />
<div>
<br /></div>
<span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;"><br /></span></span></span></div>
<div style="margin: 0px;">
</div>
</div>
</div>
<span style="font-size: large;"><b>7th October 2018</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">I was filming some of today's sets - sets of 40 'proper, head touching towel' push ups, up until I got to 200. Then I did sets of 50, with 40 of them being full on, and 10 not proper pushups. After about 700 I went to 30 real push ups, out of 50, then finished off with half and half, up to 1000. Took me just over 2 hours from start to finish. There was no doubt it helped me, especially in the beginning, to have long pauses between sets, whilst I was setting the camera up, changing TV stations on my MacBook, and generally being unhurried.</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">Today's total, 1000 </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Cumulative total, 128400</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>6th October 2018</b></span><br />
<span style="font-size: large;"><br /></span>
<br />
<div style="background-color: white;">
<span style="font-size: large;">9kg kettlebell</span><br />
<span style="font-size: large;"><br /></span></div>
<span style="font-size: large;"><span style="background-color: white;">2 sets of 9 exercises</span></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>5th October 2018</b></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">Chin ups:</span><br />
<span style="font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;"></span></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">10, 10, 7, 7</span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>4th October 2018</b></span><br />
<span style="font-size: large;"><br /></span>
<br />
<div style="background-color: white;">
<span style="font-size: large;">Today's total 1000</span></div>
<br />
<br />
<span style="font-size: large;"></span>
<br />
<div style="background-color: white;">
<div style="margin: 0px;">
</div>
</div>
<br />
<div style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; caret-color: rgb(0, 0, 0); color: black; font-family: -webkit-standard; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; orphans: auto; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;">
<div style="margin: 0px;">
<div style="margin: 0px;">
<span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;">Cumulative total 127400</span></span></span></div>
<div style="margin: 0px;">
<span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;"><br /></span></span></span></div>
</div>
</div>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>3rd October 2018</b></span><br />
<span style="font-size: large;"><br /></span>
<br />
<div style="background-color: white;">
<span style="font-size: large;">9kg kettlebell</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">2 sets of 9 exercises</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span></div>
<span style="font-size: large;"><b>2nd October 2018</b></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">Chin ups:</span><br />
<span style="font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;"></span></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">10, 12, 11, 9</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>1st October 2018</b></span><br />
<span style="font-size: large;"><br /></span>
<br />
<div style="background-color: white;">
<span style="font-size: large;">Today's total 1000</span></div>
<span style="font-size: large;"><span style="font-size: large;"></span><br /></span><span style="font-size: large;"></span><span style="font-size: large;"></span>
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<div style="background-color: white;">
<div style="margin: 0px;">
<span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;">Cumulative total 126400</span></span></span></div>
</div>
<div style="background-color: white;">
<div style="margin: 0px;">
<span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;"><br /></span></span></span>
<span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;"><br /></span></span></span>
<span style="font-size: large;"><b>30th September 2018</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Chin ups:</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;"></span></span><br />
<span style="font-size: large;">9, 10, 11, 9</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;"><br /></span></span></span>
<span style="font-size: large;"><b>28th September 2018</b></span><br />
<span style="font-size: large;"><br /></span>
<br />
<div style="background-color: white;">
<span style="font-size: large;">Today's total 1000</span></div>
<span style="font-size: large;"><span style="font-size: large;"></span><br /></span><span style="font-size: large;"></span><span style="font-size: large;"></span>
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;"></span></span><br />
<div style="background-color: white;">
<div style="margin: 0px;">
<span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;">Cumulative total 125400</span></span></span></div>
</div>
</div>
</div>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>24th September 2018</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Chin ups:</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">12, 12, 8, 10</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>23rd September 2018</b></span><br />
<span style="font-size: large;"><br /></span>
<br />
<div style="background-color: white;">
<span style="font-size: large;">Today's total 1000</span></div>
<span style="font-size: large;"><span style="font-size: large;"></span><br /></span><span style="font-size: large;"></span><span style="font-size: large;"></span>
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<div style="background-color: white;">
<div style="margin: 0px;">
<span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;">Cumulative total 124400</span></span></span></div>
</div>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>21st September 2018</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Chin ups:</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"></span><br />
<span style="font-size: large;">12, 9, 8, 9</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>20th September 2018</b></span><br />
<span style="font-size: large;"><br /></span>
<br />
<div style="background-color: white;">
<span style="font-size: large;">Today's total 1000</span></div>
<span style="font-size: large;"><span style="font-size: large;"></span><br /></span><span style="font-size: large;"></span><span style="font-size: large;"></span>
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<div style="background-color: white;">
<div style="margin: 0px;">
<span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;">Cumulative total 123400</span></span></span><br />
<span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;"><br /></span></span></span></div>
</div>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>18th September 2018</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Chin ups:</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">10, 10, 8, 6</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>17th September 2018</b></span><br />
<span style="font-size: large;"><br /></span>
<br />
<div style="background-color: white;">
<span style="font-size: large;">Today's total 1000</span></div>
<span style="font-size: large;"><span style="font-size: large;"></span><br /></span><span style="font-size: large;"></span><span style="font-size: large;"></span>
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<div style="background-color: white;">
<div style="margin: 0px;">
<span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;">Cumulative total 122400</span></span></span><br />
<span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;"><br /></span></span></span></div>
</div>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>14th September 2018</b></span><br />
<span style="font-size: large;"><br /></span>
<br />
<div style="background-color: white;">
<span style="font-size: large;">Today's total 1000</span></div>
<span style="font-size: large;"><span style="font-size: large;"></span><br /></span><span style="font-size: large;"></span><span style="font-size: large;"></span>
<span style="font-size: large;"></span><br />
<div style="background-color: white;">
<div style="margin: 0px;">
<span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;">Cumulative total 121400</span></span></span><br />
<span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;"><br /></span></span></span></div>
</div>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>12th September 2018</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Chin ups:</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">8, 9, 8, 9</span><br />
<br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>11th September 2018</b></span><br />
<span style="font-size: large;">Okay, this is getting a bit ridiculous. From now on I'll just post the totals for every day I do my press ups.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">So, today I did my usual 1000 - roughly 40 every 3 minutes - took me an hour and 21 minutes.</span><br />
<br />
<div style="background-color: white;">
<span style="font-size: large;">Today's total 1000</span></div>
<span style="font-size: large;"><span style="font-size: large;"></span><br /></span><span style="font-size: large;"></span><span style="font-size: large;"></span>
<br />
<div style="background-color: white;">
<div style="margin: 0px;">
<span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;">Cumulative total 120400</span></span></span></div>
</div>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>8th September 2018</b></span><br />
<br />
<span style="font-size: large;"></span>
<span style="font-size: large;">00 - 20</span><br />
<span style="font-size: large;">01 - 40</span><br />
<span style="font-size: large;">02 - 60</span><br />
<span style="font-size: large;">03 - 80</span><br />
<span style="font-size: large;">04 - 100</span><br />
<span style="font-size: large;">05 - 120</span><br />
<span style="font-size: large;">06 - 140</span><br />
<span style="font-size: large;">07 - 160</span><br />
<span style="font-size: large;">08 - 180</span><br />
<span style="font-size: large;">09 - 200</span><br />
<span style="font-size: large;">10 - 220</span><br />
<span style="font-size: large;">11 - 240</span><br />
<span style="font-size: large;">13 - 280</span><br />
<span style="font-size: large;">14 - 300</span><br />
<span style="font-size: large;">15 - 320</span><br />
<span style="font-size: large;">16 - 340</span><br />
<span style="font-size: large;">17 - 360</span><br />
<span style="font-size: large;">18 - 380</span><br />
<span style="font-size: large;">19 - 400</span><br />
<span style="font-size: large;">20 - 420</span><br />
<span style="font-size: large;">21 - 460</span><br />
<span style="font-size: large;">22 - 500</span><br />
<span style="font-size: large;">(Short break)</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">32 - 520</span><br />
<span style="font-size: large;">33 - 540</span><br />
<span style="font-size: large;">34 - 580</span><br />
<span style="font-size: large;">35 - 600</span><br />
<span style="font-size: large;">36 - 620</span><br />
<span style="font-size: large;">37 - 640</span><br />
<span style="font-size: large;">38 - 660</span><br />
<span style="font-size: large;">39 - 680</span><br />
<span style="font-size: large;">40 - 700</span><br />
<span style="font-size: large;">41 - 720</span><br />
<span style="font-size: large;">42 - 740</span><br />
<span style="font-size: large;">(Another break)</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">(Now taking a 2 min gap)</span><br />
<span style="font-size: large;">52 - 760</span><br />
<span style="font-size: large;">54 - 780</span><br />
<span style="font-size: large;">56 - 800</span><br />
<span style="font-size: large;">58 - 820</span><br />
<span style="font-size: large;">60 - 840</span><br />
<span style="font-size: large;">62 - 860</span><br />
<span style="font-size: large;">64 - 880</span><br />
<span style="font-size: large;">66 - 900</span><br />
<span style="font-size: large;">68 - 920</span><br />
<span style="font-size: large;">70 - 940</span><br />
<span style="font-size: large;">72 - 960</span><br />
<span style="font-size: large;">74 - 980</span><br />
<span style="font-size: large;">76 - 1000</span><br />
<span style="font-size: large;"><br /></span>
<br />
<div style="background-color: white;">
<span style="font-size: large;">Today's total 1000</span></div>
<span style="font-size: large;"><span style="font-size: large;"></span><br /></span><span style="font-size: large;"></span>
<span style="font-size: large;"></span><br />
<div style="background-color: white;">
<div style="margin: 0px;">
<span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;">Cumulative total 119400</span></span></span><br />
<div>
<span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;"><br /></span></span></span></div>
</div>
</div>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>7th September 2018</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">2 x 9 sets of kettlebell exercises</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>6th September 2018</b></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">Chin ups:</span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">10, 10, 7, 10 = 37</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Notes: There was around 15 minutes between the first 2 sets, then only 4 minutes between sets two and three - then another 30 minutes before the last set. Once I can manage 4 sets of 10, I shall start reducing the gaps between them. Once I get the gaps down to 1 minute, still doing sets of 10, I shall start working on my form. At the moment, I don't go all the way down before coming back up again.</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>5th September 2018</b></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">(Posted in real time)</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">00 - 20</span><br />
<span style="font-size: large;">01 - 40</span><br />
<span style="font-size: large;">02 - 60</span><br />
<span style="font-size: large;">03 - 80</span><br />
<span style="font-size: large;">04 - 100</span><br />
<span style="font-size: large;">05 - 120</span><br />
<span style="font-size: large;">06 - 140</span><br />
<span style="font-size: large;">07 - 160</span><br />
<span style="font-size: large;">08 - 180</span><br />
<span style="font-size: large;">09 - 200</span><br />
<span style="font-size: large;">10 - 220</span><br />
<span style="font-size: large;">11 - 240</span><br />
<span style="font-size: large;">13 - 280</span><br />
<span style="font-size: large;">14 - 300</span><br />
<span style="font-size: large;">15 - 320</span><br />
<span style="font-size: large;">16 - 340</span><br />
<span style="font-size: large;">17 - 360</span><br />
<span style="font-size: large;">18 - 380</span><br />
<span style="font-size: large;">19 - 400</span><br />
<span style="font-size: large;">20 - 420</span><br />
<span style="font-size: large;">22 - 460</span><br />
<span style="font-size: large;">24 - 500</span><br />
<span style="font-size: large;">26 - 540</span><br />
<span style="font-size: large;">28 - 580</span><br />
<span style="font-size: large;">30 - 620</span><br />
<span style="font-size: large;">32 - 660</span><br />
<span style="font-size: large;">34 - 700</span><br />
<span style="font-size: large;">36 - 740</span><br />
<span style="font-size: large;">38 - 780</span><br />
<span style="font-size: large;">40 - 820</span><br />
<span style="font-size: large;">42 - 860</span><br />
<span style="font-size: large;">44 - 900</span><br />
<span style="font-size: large;">46 - 940</span><br />
<span style="font-size: large;">48 - 980</span><br />
<span style="font-size: large;">50 - 1000</span><br />
<span style="font-size: large;"><br /></span>
<br />
<div style="background-color: white;">
<span style="font-size: large;">Today's total 1000</span></div>
<span style="font-size: large;"><span style="font-size: large;"></span><br /></span><span style="font-size: large;"></span>
<br />
<div style="background-color: white;">
<div style="margin: 0px;">
<span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;">Cumulative total 118400</span></span></span></div>
</div>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>1st September 2018</b></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">Chin ups:</span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">9, 9, 7, 8 = 33</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">(Back to normal)</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>31st August 2018</b></span><br />
<span style="font-size: large;">(Posted in real time)</span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Today I made a real effort to get my form right. I am well aware that my press ups are not perfect. So today, for the first 600 I made sure that my forehead touched my rolled up pacamac each time. After 600 I found this a bit too much, so reverted to my 'imperfect' press ups.</span><br />
<br />
<span style="font-size: large;">00 - 20</span><br />
<span style="font-size: large;">01 - 40</span><br />
<span style="font-size: large;">02 - 60</span><br />
<span style="font-size: large;">03 - 80</span><br />
<span style="font-size: large;">04 - 100</span><br />
<span style="font-size: large;">05 - 120</span><br />
<span style="font-size: large;">06 - 140</span><br />
<span style="font-size: large;">07 - 160</span><br />
<span style="font-size: large;">08 - 180</span><br />
<span style="font-size: large;">09 - 200</span><br />
<span style="font-size: large;">10 - 220</span><br />
<span style="font-size: large;">11 - 240</span><br />
<span style="font-size: large;">12 - 260</span><br />
<span style="font-size: large;">13 - 280</span><br />
<span style="font-size: large;">14 - 300</span><br />
<span style="font-size: large;">15 - 320</span><br />
<span style="font-size: large;">16 - 340</span><br />
<span style="font-size: large;">17 - 360</span><br />
<span style="font-size: large;">18 - 380</span><br />
<span style="font-size: large;">19 - 400</span><br />
<span style="font-size: large;">20 - 420</span><br />
<span style="font-size: large;">21 - 440</span><br />
<span style="font-size: large;">22 - 460</span><br />
<span style="font-size: large;">23 - 480</span><br />
<span style="font-size: large;">24 - 500</span><br />
<span style="font-size: large;">25 - 520</span><br />
<span style="font-size: large;">26 - 540</span><br />
<span style="font-size: large;">27 - 560</span><br />
<span style="font-size: large;">28 - 580</span><br />
<span style="font-size: large;">29 - 600</span><br />
<span style="font-size: large;">32 - 650</span><br />
<span style="font-size: large;">34 - 700</span><br />
<span style="font-size: large;">36 - 750</span><br />
<span style="font-size: large;">38 - 800</span><br />
<span style="font-size: large;">40 - 850</span><br />
<span style="font-size: large;">42 - 900</span><br />
<span style="font-size: large;">44 - 950</span><br />
<span style="font-size: large;">46 - 1000</span><br />
<span style="font-size: large;"><b><br /></b></span>
<br />
<div style="background-color: white;">
<span style="font-size: large;">Today's total 1000</span></div>
<span style="font-size: large;"><span style="font-size: large;"></span><br /></span>
<span style="font-size: large;"></span><br />
<div style="background-color: white;">
<div style="margin: 0px;">
<span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;">Cumulative total 117400</span></span></span></div>
</div>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>29th August 2018</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Chin ups:</span><br />
<span style="font-size: large;">7, 7, 5, 6 = 25</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">(Slipped back a little, since I haven't been doing them regularly)</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>28th August 2018</b></span><br />
<span style="font-size: large;">(Posted in real time)</span><br />
<br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">00 - 50</span><br />
<span style="font-size: large;">02 - 100</span><br />
<span style="font-size: large;">04 - 150</span><br />
<span style="font-size: large;">06 - 200</span><br />
<span style="font-size: large;">08 - 250</span><br />
<span style="font-size: large;">10 - 300</span><br />
<span style="font-size: large;">12 - 350</span><br />
<span style="font-size: large;">14 - 400</span><br />
<span style="font-size: large;">16 - 450</span><br />
<span style="font-size: large;">18 - 500</span><br />
<span style="font-size: large;">20 - 550</span><br />
<span style="font-size: large;">22 - 600</span><br />
<span style="font-size: large;">24 - 650</span><br />
<span style="font-size: large;">26 - 700</span><br />
<span style="font-size: large;">28 - 750</span><br />
<span style="font-size: large;">30 - 800</span><br />
<span style="font-size: large;">32 - 850</span><br />
<span style="font-size: large;">34 - 900</span><br />
<span style="font-size: large;">36 - 950</span><br />
<span style="font-size: large;">38 - 1000</span><br />
<span style="font-size: large;">40 - 1035</span><br />
<span style="font-size: large;"><b><br /></b></span>
<br />
<div>
<span style="font-size: large;"></span><br />
<div style="background-color: white;">
<span style="font-size: large;"><span style="font-family: inherit; font-size: large;">Today's total 1070</span></span></div>
<span style="font-size: large;">
<span style="font-size: large;"></span><br />
</span><br />
<div style="background-color: white;">
<div style="margin: 0px;">
<span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;">Cumulative total 116400</span></span></span></div>
</div>
<span style="font-size: large;">
</span></div>
<span style="font-size: large;"></span><br />
<span style="font-size: large;">(Aiming to round up the cumulative total - but gradually.)</span><br />
<span style="font-size: medium;"><span style="font-size: large;"><span style="font-size: small;"><br /></span></span></span>
<span style="font-size: medium;"><span style="font-size: large;"><span style="font-size: small;"><br /></span></span></span>
<span style="font-size: large;"><b>24th August 2018</b></span><br />
<span style="font-size: large;">(Posted in real time)</span><br />
<br />
<span style="font-size: large;">00 - 50</span><br />
<span style="font-size: large;">02 - 100</span><br />
<span style="font-size: large;">04 - 150</span><br />
<span style="font-size: large;">06 - 200</span><br />
<span style="font-size: large;">08 - 250</span><br />
<span style="font-size: large;">10 - 300</span><br />
<span style="font-size: large;">12 - 350</span><br />
<span style="font-size: large;">14 - 400</span><br />
<span style="font-size: large;">16 - 450</span><br />
<span style="font-size: large;">18 - 500</span><br />
<span style="font-size: large;">20 - 550</span><br />
<span style="font-size: large;">22 - 600</span><br />
<span style="font-size: large;">26 - 700</span><br />
<span style="font-size: large;">28 - 750</span><br />
<span style="font-size: large;">30 - 800</span><br />
<span style="font-size: large;">32 - 850</span><br />
<span style="font-size: large;">34 - 900</span><br />
<span style="font-size: large;">36 - 950</span><br />
<span style="font-size: large;">38 - 1000</span><br />
<div>
<span style="font-size: large;"><br /></span></div>
<div>
<span style="font-size: large;"></span><br />
<div style="background-color: white;">
<span style="font-size: large;"><span style="font-family: inherit; font-size: large;">Today's total 1000</span></span></div>
<span style="font-size: large;">
<span style="font-size: large;"></span><br />
</span><br />
<div style="background-color: white;">
<div style="margin: 0px;">
<span style="font-size: large;"><span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;">Cumulative total 115330</span></span></span></div>
</div>
<span style="font-size: large;">
</span></div>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>22nd August 2018</b></span><br />
<span style="font-size: large;">(Posted in real time)</span><br />
<br />
<span style="font-size: large;">00 - 50</span><br />
<span style="font-size: large;">02 - 100</span><br />
<span style="font-size: large;">04 - 150</span><br />
<span style="font-size: large;">06 - 200</span><br />
<span style="font-size: large;">08 - 250</span><br />
<span style="font-size: large;">10 - 300</span><br />
<span style="font-size: large;">12 - 350</span><br />
<span style="font-size: large;">14 - 400</span><br />
<span style="font-size: large;">16 - 450</span><br />
<span style="font-size: large;">18 - 500</span><br />
<span style="font-size: large;">20 - 550</span><br />
<span style="font-size: large;">22 - 600</span><br />
<span style="font-size: large;">24 - 650</span><br />
<span style="font-size: large;">26 - 700</span><br />
<span style="font-size: large;">28 - 750</span><br />
<span style="font-size: large;">30 - 800</span><br />
<span style="font-size: large;">32 - 850</span><br />
<span style="font-size: large;">34 - 900</span><br />
<span style="font-size: large;">36 - 950</span><br />
<span style="font-size: large;">38 - 1000</span><br />
<span style="font-size: large;"><b><br /></b></span>
<br />
<div style="background-color: white;">
<span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<span style="font-size: large;"></span><br />
<div style="background-color: white;">
<div style="margin: 0px;">
<span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;">Cumulative total 114330</span></span></div>
</div>
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>19th August 2018</b></span><br />
<span style="font-size: large;">(Posted in real time)</span><br />
<br />
<span style="font-size: large;">00 - 50</span><br />
<span style="font-size: large;">02 - 100</span><br />
<span style="font-size: large;">04 - 150</span><br />
<span style="font-size: large;">06 - 200</span><br />
<span style="font-size: large;">08 - 250</span><br />
<span style="font-size: large;">10 - 300</span><br />
<span style="font-size: large;">12 - 350</span><br />
<span style="font-size: large;">14 - 400</span><br />
<span style="font-size: large;">16 - 450</span><br />
<span style="font-size: large;">18 - 500</span><br />
<span style="font-size: large;">20 - 550</span><br />
<span style="font-size: large;">22 - 600</span><br />
<span style="font-size: large;">24 - 650</span><br />
<span style="font-size: large;">26 - 700</span><br />
<span style="font-size: large;">28 - 750</span><br />
<span style="font-size: large;">30 - 800</span><br />
<span style="font-size: large;">32 - 850</span><br />
<span style="font-size: large;">34 - 900</span><br />
<span style="font-size: large;">36 - 950</span><br />
<span style="font-size: large;">38 - 1000</span><br />
<span style="font-size: large;"><br /></span>
<br />
<div style="background-color: white;">
<span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="background-color: white;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<br />
<div style="background-color: white;">
</div>
<br />
<span style="font-size: large;"></span><br />
<div style="background-color: white;">
<div style="margin: 0px;">
<span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;">Cumulative total 113330</span></span></div>
</div>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>18th August 2018</b> </span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">2 sets of kettlebell exercises</span><br />
<div>
<span style="font-size: large;"><br /></span></div>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>17th August 2018</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">Initial set of one hundred - in 59 seconds.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Then sets of 50 every 2 minutes for 34 or so minutes</span><br />
<span style="font-size: large;"><br /></span>
<br />
<div style="background-color: white;">
<span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="background-color: white;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="background-color: white;">
<span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;">Cumulative total 112330</span></span></div>
<div style="background-color: white;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>14th August 2018</b></span><br />
<span style="font-size: large;">(Posted in real time)</span><br />
<br />
<span style="font-size: large;">00 - 90</span><br />
<span style="font-size: large;">02 - 70 160</span><br />
<span style="font-size: large;">04 - 60 220</span><br />
<span style="font-size: large;">06 - 50 270</span><br />
<span style="font-size: large;">08 - 60 330</span><br />
<span style="font-size: large;">10 - 50 380</span><br />
<span style="font-size: large;">12 - 50 430</span><br />
<span style="font-size: large;">14 - 50 480</span><br />
<span style="font-size: large;">16 - 50 530</span><br />
<span style="font-size: large;">18 - 50 580</span><br />
<span style="font-size: large;">20 - 50 630</span><br />
<span style="font-size: large;">22 - 50 680</span><br />
<span style="font-size: large;">24 - 50 730</span><br />
<span style="font-size: large;">26 - 50 780</span><br />
<span style="font-size: large;">28 - 40 820</span><br />
<span style="font-size: large;">30 - 40 860</span><br />
<span style="font-size: large;">32 - 40 900</span><br />
<span style="font-size: large;">34 - 40 940</span><br />
<span style="font-size: large;">36 - 40 980</span><br />
<span style="font-size: large;">38 - 20 1000</span><br />
<span style="font-size: large;"><br /></span>
<br />
<div style="background-color: white;">
<span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="background-color: white;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<br />
<div style="background-color: white;">
</div>
<br />
<div style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: black; font-family: -webkit-standard; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; orphans: auto; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;">
<div style="margin: 0px;">
<span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;">Cumulative total 111330</span></span></div>
</div>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>13th August 2018</b> </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">2 sets of kettlebell exercises</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b><br /></b></span>
<br />
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<div style="caret-color: rgb(0, 0, 0); color: black;">
<b><span style="font-size: large;"><span style="font-family: inherit;">12th </span>August<span style="font-family: inherit;"> 2018</span></span></b></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Chin ups, 4 sets:</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;">9, 8, 9, 8 - total 34</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><b><br /></b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><b>11th August 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 40 every minute</span><span style="font-family: inherit; font-size: large;"> up to 600, then:</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;">Sets of 30 every minute.</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"></span><br /></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<br />
<span style="font-family: inherit; font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;">Cumulative total 110330</span></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><br /></span><b><span style="font-size: large;"><span style="font-family: inherit;">9th </span>August<span style="font-family: inherit;"> 2018</span></span></b></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Chin ups, 4 sets:</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;">9, 8, 9, 9 - total 35</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><b>8th August 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Push ups: Sets of 40 every 2 minutes</span><span style="font-family: inherit; font-size: large;"> (roughly)</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<br />
<span style="font-family: inherit; font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;">Cumulative total 109330</span></span><span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b>5th August 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Push ups: Sets of 40 every 2 minutes</span><span style="font-family: inherit; font-size: large;"> (roughly)</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"></span><br /></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"></span><br /></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;">Cumulative total 108330</span></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;"><br /></span></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<br /></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<br /></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><b>2nd August 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Chin ups, 4 sets:</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;">7, 7, 8, 7 - total 29</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><b>1st August 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Push ups: Sets of 40 every 2 minutes</span><span style="font-family: inherit; font-size: large;"> (roughly)</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"></span><br /></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;">Cumulative total 107330</span></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><b>30th July 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Chin ups, 4 sets:</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"></span><br /></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;">6, 6, 5, 5 - total 22</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><b>29th July 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 40 every 2 minutes</span><span style="font-family: inherit; font-size: large;"> (roughly)</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"></span><br /></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;">Cumulative total 106330</span></span><span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b>25th July 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Chin ups, 4 sets:</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;">8, 7, 7, 6 - total 28</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"></span><br /></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b>24th July 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 40 every 2 minutes</span><span style="font-family: inherit; font-size: large;"> (roughly)</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"></span><br /></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;">Cumulative total 105330</span></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b>18th July 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 40 every 2 minutes</span><span style="font-family: inherit; font-size: large;"> (roughly)</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"></span><br /></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;">Cumulative total 104330</span></span><span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b>17th July 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-size: large;">2 sets of kettlebell exercises</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b>16th July 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Chin ups, 4 sets:</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;">7, 7, 7, 4 - total 25</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b>15th July 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 40 every 2 minutes</span><span style="font-family: inherit; font-size: large;"> (roughly)</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;">Cumulative total 103330</span></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><b>13th July 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;">Kettlebell HIIT:</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<br /></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;">8 sets of 2 handed swing for 20 seconds - with 10 seconds rest</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<br /></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b>12th July 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 40 every 2 minutes</span><span style="font-family: inherit; font-size: large;"> (roughly)</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><span style="caret-color: rgb(41, 48, 59); color: #29303b;">Cumulative total 102330</span></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><b>11th July 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">2 sets of kettlebell exercises</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><b>10th July 1018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Chin ups: 7, 7, 6, 6 - Total 26</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><b>9th July 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">HIIT first, then s</span><span style="font-family: inherit; font-size: large;">ets of 20 every minute</span><span style="font-family: inherit; font-size: large;"> (roughly)</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"></span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 101330</span></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><b>7th July 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 every minute</span><span style="font-family: inherit; font-size: large;"> (roughly)</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 100330</span></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"></span><br /></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><b>Notes</b>:</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;">Since my goal is to complete 1 million press ups in ten years - between my 80th and my 90th birthday - equating to 100,000 every year - I'm presently approximately 12 weeks ahead of schedule.</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;">I'm aware that my form was not very good in the beginning, and it still isn't perfect. But it's a lot better than it was at the beginning. I'm meeting with a trainer shortly to help get my press up posture as it should be.</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;">I've been asked several times if I ache after doing these exercises - and I have to say, generally, I don't. I'm always glad to have finished, and the last 2 or 3 hundred can be really hard work. But there is no muscle pain - either directly after, or the next day.</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;">However, since I recommenced my chin ups, I've found doing the push ups the day after can be very hard work. I've been advised to leave three days between push ups, to allow my body to rest. As I get more used to both these exercises, it might be that I can resume every other day push ups and chin ups - if I do this, I'll do the kettlebell exercises on the same day as my chin ups.</span><span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><b>3rd July 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 every minute</span><span style="font-family: inherit; font-size: large;"> (roughly)</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 99330</span></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"></span><br /></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;"><b>2nd July 2018</b></span></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
</div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<br /></div>
<div style="caret-color: rgb(0, 0, 0); color: black; margin: 0px;">
<span style="font-family: inherit; font-size: large;">Chin ups: 6, 6, 6, 5 - total 23</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b>1st July 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 25 every minute</span><span style="font-family: inherit; font-size: large;"> (roughly)</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 98330</span></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><b>29th June 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 40 every 2 minutes (roughly)</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 97330</span></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><b>24th June 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 34/33 every minute (roughly)</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 96330</span></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><b>22nd June 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 40 every 2 minutes (roughly)</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 95330</span></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;"><b>19th June 2018</b></span></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Chin ups: 7, 5, 5, 5 - total 22</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
</div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"><b><br /></b></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"><b>18th June 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 40 every 2 minutes (roughly)</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 94330</span></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;"><b>11th June 2018</b></span></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
</div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<br /></div>
<div style="caret-color: rgb(0, 0, 0); color: black; margin: 0px;">
<span style="font-family: inherit; font-size: large;">Chin ups: 7, 6, 6, 6 - total 25</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><b>10th June 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 50 every 2 minutes (roughly)</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"></span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 93330</span></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;"><b>8th June 2018</b></span></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"></span>
<br />
<div>
</div>
<br />
<div style="margin: 0px;">
<span style="font-family: inherit; font-size: large;">Chin ups: 5, 6, 5, 5 - total 21</span></div>
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;"><b>6th June 2018</b></span><br /><span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 40 every 2 minutes (roughly)</span><br /><span style="font-family: inherit; font-size: large;"><br /></span></span><br />
<span style="font-family: inherit; font-size: large;">Today's total 1000</span><br />
<div style="caret-color: rgb(41, 48, 59); color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<div style="caret-color: rgb(41, 48, 59); color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 92330</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;"><b>4th June 2018</b></span></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Chin ups: 5, 5, 4, 4 - total 18</span><br />
<div>
</div>
<span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><b>3rd June 2018</b></span><br /><span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 40 every 20 seconds (HIIT) - 320</span><br /><span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Then sets of 50 every 2 minutes (roughly)</span><br /><span style="font-family: inherit; font-size: large;"><br /></span></span><br />
<span style="font-family: inherit; font-size: large;">Today's total 1000</span><br />
<div style="caret-color: rgb(41, 48, 59); color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<span style="font-family: inherit; font-size: large;"></span><br />
<div style="caret-color: rgb(41, 48, 59); color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 91330</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;"><b>2nd June 2018</b></span></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Chin ups: 4, 3, 3, 3 - total 13</span><br />
<div>
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<span style="font-family: inherit; font-size: large;"></span><br />
<div>
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<span style="font-family: inherit; font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><b>1st June 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 40 every 20 seconds (HIIT) - 320</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Then sets of 50 every 2 minutes (roughly)</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"></span><br /></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 90330</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit; font-size: large;"><b>31st May 2018</b></span></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-size: large;">Just installed my new chin up bar, so:</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Chin ups: 3, 3, 3, 3 - total 12</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Not bad for a first effort.</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
</div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><b>27th May 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 40 every 20 seconds (HIIT) - 320</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Then sets of 50 every 2 minutes (roughly)</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"></span><br /></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 89330</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><b>25th May 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 50 every 2 minutes (roughly)</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<br />
<span style="font-family: inherit; font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 88330</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><b>21st May 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 50 every 2 minutes (roughly)</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<br /></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 87330</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><b>18th May 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 40 every 2 minutes (roughly)</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"></span><br /></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<br /></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"></span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 86330</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><b>16th May 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 50 every 2 minutes (roughly)</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<br />
<span style="font-family: inherit; font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 85330</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><b>14th May 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 33/34 every minute (roughly)</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"></span><br /></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<br /></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 84330</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><b>10th May 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Began with HIIT - 8 sets of 40, then:</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 33/34 every minute (roughly)</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<br />
<span style="font-family: inherit; font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;"></span><span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
<div style="font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-size: large;"></span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 83330</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;"><b>8th May 2018</b></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Began with HIIT - 8 sets of 40, then:</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">Sets of 33/34 every minute (roughly)</span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"></span></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;"></span><br /></div>
<div style="caret-color: rgb(0, 0, 0); color: black;">
<span style="font-family: inherit; font-size: large;">Today's total 1000</span></div>
</div>
<br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 82330</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
<span style="font-size: large;"><b><br /></b></span>
<br />
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>6th May 2018</b></span></span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">100 every 3 minutes in sets of 33, 33, 34 = 100</span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">So, 10 blocks of 100 = </span></span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 81330</span></span></div>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<br />
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>4th May 2018</b></span></span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">100 every 3 minutes in sets of 33, 33, 34 = 100</span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">So, 10 blocks of 100 = </span></span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 81330</span></span></div>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<br />
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>1st May 2018</b></span></span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">100 every 3 minutes in sets of 33, 33, 34 = 100</span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">So, 10 blocks of 100 = </span></span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<span style="font-size: large;"></span><br />
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 81330</span></span><br />
<div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
</div>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<br />
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>29th April 2018</b></span></span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">100 every 3 minutes in sets of 33, 33, 34 = 100</span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">So, 10 blocks of 100 = </span></span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<span style="font-size: large;"></span><br />
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 80330</span></span><br />
<div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
</div>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>25/4/18</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">30 every 2 minutes for 72 minutes. roughly</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Total 1000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 79330</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>23/4/18</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">50 every 2 minutes for 40 minutes</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Total 1000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 79330</span><br />
<div>
<span style="font-size: large;"><br /></span></div>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>21/4/18</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">50 every 2 minutes for 40 minutes</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Total 1000</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Cumulative total 79330</span><br />
<div>
<span style="font-size: large;"><br /></span></div>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>17th April 2018</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">At home all day today, so, in between spending time in the kitchen, I did a few sets several minutes apart, making sure that each one was as perfect as I could make it:</span><br />
<span style="font-family: inherit; font-size: large;">11:25 - 11:48 4 sets of 25 = 100</span><br />
<span style="font-family: inherit; font-size: large;">11:54 - 12:08 3 sets of 34, 33, 33 = 100</span><br />
<span style="font-family: inherit; font-size: large;">12:13 - 13:05 5 sets of 40 = 200</span><br />
<span style="font-family: inherit; font-size: large;">Sub-total = 400</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">That meant I only needed to do 600 in the evening -</span><br />
<span style="font-family: inherit; font-size: large;">100 every 3 minutes in sets of 33, 33, 34 = 100</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">6 blocks of 100 = 600</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Total 1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-size: large;"><span style="font-family: inherit;">Cumulative total 78330</span></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>15th April 2018</b></span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">20 every minute for 50 minutes </span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Total 1000</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Cumulative total 77330</span><br />
<br />
<br />
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>13th April 2018</b></span></span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">100 every 3 minutes in sets of 33, 33, 34 = 100</span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">So, 10 blocks of 100 = </span></span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 76330</span></span></div>
<br />
<br />
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>8th April 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">100 every 3 minutes in sets of 33, 33, 34 = 100</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">So, 10 blocks of 100 = </span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 75330</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>6th April 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">25 sets of 20 every minute = 500</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then 100 every 3 minutes for 15 minutes = 500</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 74330</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>3rd April 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">10 sets of 40 over 10 minutes = 400</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then 12 set of 50 every 90 seconds = 600</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 73330</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span></span></div>
<span style="font-family: inherit; font-size: large;"><br /></span>
<br />
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>1st April 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">10 sets of 40 over 10 minutes = 400</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">So, 6 blocks of 100 (100 every 3 minutes in sets of 33, 33, 34) = 600</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 72330</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>29th March 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">10 sets of 40 over 10 minutes = 400</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">So, 6 blocks of 100 (100 every 3 minutes in sets of 33, 33, 34) = 600</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 71330</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>27th March 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">10 sets of 40 over 10 minutes = 400</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">So, 6 blocks of 100 (100 every 3 minutes in sets of 33, 33, 34) = 600</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 70330</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>25th March 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT over 3 minutes, 40 every 30 seconds = 320 </span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">So, 6 blocks of 100 (100 every 3 minutes in sets of 33, 33, 34) = 600</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">2 x 40 = 80</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 69330</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>23rd March 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Relaxed session - over 40 minutes, sets of 50 every 2 minutes</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">40 x 50 = 1000</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 68330</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>21st March 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT over 3 minutes, 40 every 30 seconds = 320 </span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">So, 6 blocks of 100 (100 every 3 minutes in sets of 33, 33, 34) = 600</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">2 x 40 = 80</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 67330</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>19th March 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT over 3 minutes, 40 every 30 seconds = 320 </span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">So, 6 blocks of 100 (100 every 3 minutes in sets of 33, 33, 34) = 600</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">2 x 40 = 80</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 66330</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>17th March 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT over 3 minutes, 40 every 30 seconds = 320 </span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">So, 6 blocks of 100 (100 every 3 minutes in sets of 33, 33, 34) = 600</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">2 x 40 = 80</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 65330</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>15th March 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">100 every 3 minutes in sets of 33, 33, 34 = 100</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">So, 10 blocks of 100 = </span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 64330</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>13th March 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">100 every 3 minutes in sets of 33, 33, 34 = 100</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">So, 10 blocks of 100 = </span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 63330</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>10th March 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">100 every 3 minutes in sets of 33, 33, 34 = 100</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">So, 10 blocks of 100 = </span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 62330</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>7th March 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">30 press ups every minute for 33 minutes = 990 </span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 990</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 61330</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>5th March 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Working hard on form</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Over 34 minutes:</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">7 x 20 = 140</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">20 x 33 = 660</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">5 x 40 = 200</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 60340</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>2nd March 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT 320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">2 sets of 80 = 160</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">9 x 60 = 540</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1020</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 59340</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>27th February 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT 320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Introduced a bit of variety - started a little earlier and working on form</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">5 x 30 = 150</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">6 x 40 = 240</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">1 x 50 = 50</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">4 x 60 = 240 </span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 58320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>25th February 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT 320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">6 sets of 80 = 480</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">2 sets of 67 & 1 set of 66 = 200</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 57320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>23rd February 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT 320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">6 sets of 80 = 480</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">2 sets of 67 & 1 set of 66 = 200</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 56320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>20th February 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT 320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">6 sets of 80 = 480</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">2 sets of 67 & 1 set of 66 = 200</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">
</span></span><br />
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 55320</span></span></div>
<div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><br /></span></div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Sunday18th February 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT 320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">6 sets of 80 = 480</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">2 sets of 67 & 1 set of 66 = 200</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 54320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Wednesday 14th February 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT 320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">6 sets of 80 = 480</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">2 sets of 70 = 140</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">1 set of 60</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 54320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Saturday 10th February 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT 320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">8 sets of 80 = 640</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">1 set of 40</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 52320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Wednesday 7th February 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT 320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">6 sets of 80 = 480</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">2 sets of 70 = 140</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">1 set of 60</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 51320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Monday 5th February 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT 320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">12 sets of 60 = 720</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1040</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 50320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Sunday 28th January 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT 320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">12 sets of 60 = 720</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1040</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 50280</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Tuesday 23rd January 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT 320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">12 sets of 60 = 720</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1040</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 49240</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Saturday 20th January 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT 320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">12 sets of 60 = 720</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1040</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 48200</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Thursday 18th January 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT 320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">12 sets of 60 = 720</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1040</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 47160</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Tuesday 16th January 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT 320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">12 sets of 60 = 720</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1040</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 46120</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Saturday 13th January 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT 320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">12 sets of 60 = 720</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1040</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 45080</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<br /></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Thursday 11th January 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT 320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">12 sets of 60 = 720</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1040</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 44040</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<br /></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Tuesday 9th January 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT 320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">12 sets of 60 = 720</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1040</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 43000</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Sunday 7th January 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT 320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">12 sets of 60 = 720</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1040</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 41960</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<br /></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Friday 5th January 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT 320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">12 sets of 60 = 720</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1040</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 40920</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Wednesday 3rd January 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT 320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">12 sets of 60 = 720</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1040</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 39880</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<br /></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Monday 1st January 2018</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT 320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">12 sets of 60 = 720</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1040</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 38840</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<br /></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Thursday 28th December 2017</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT 320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">12 sets of 60 = 720</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1040</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 37800</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Friday 22th December 2017</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT 320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">12 sets of 60 = 720</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1040</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 36760</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<br /></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Tuesday 19th December 2017</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT 320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">12 sets of 60 = 720</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1040</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 35720</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Sunday 17th December 2017</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT 320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">12 sets of 60 = 720</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1040</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 34680</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Friday 15th December 2017</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">HIIT 320</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">12 sets of 60 = 720</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1040</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal; min-height: 15px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">
</span></span><br />
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: white; color: #29303b; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total 33640</span></span></div>
<div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><br /></span></div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Monday 11th December 2017</b></span></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">HIIT in 3:50 = 320</span><br />
<span style="font-size: large;"><br /></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then 12 sets of 60 every 2 minutes = 720</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1040</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total = </span></span><span style="font-size: large;">32600</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<br />
<div>
<span style="font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Saturday 9th December 2017</b></span></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">HIIT in 3:50 = 320</span><br />
<span style="font-size: large;"><br /></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then 12 sets of 60 every 2 minutes = 720</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1040</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total = </span></span><span style="font-size: large;">31560</span><br />
</span><br />
<div>
<span style="font-size: large;"><span style="font-size: large;"><br /></span></span></div>
<span style="font-size: large;">
</span></div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Saturday 9th December 2017</b></span></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">HIIT in 3:50 = 320</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">(I'm trying to improve my form by going deeper into each press up, so I'm now doing sets of 60 every 2 minutes. I can still do this routine whilst watching the Sky newspaper review followed by the BBC paper review on iPlayer.)</span><br />
<span style="font-size: large;"><br /></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then 12 sets of 60 every 2 minutes = 720</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1040</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total = </span></span><span style="font-size: large;">30520</span><br />
<span style="font-size: large;"><br /></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Thursday 7th December 2017</b></span></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">HIIT in 3:50 = 320</span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then 12 sets of 60 every 90 seconds = 720</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1040</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<span style="font-size: large;"></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total = </span></span><span style="font-size: large;">29480</span><br />
<span style="font-size: large;"><br /></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Tuesday 5th December 2017</b></span></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">HIIT in 3:50 = 320</span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then 12 sets of 60 every 90 seconds = 720</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1040</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<span style="font-size: large;"></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total = </span></span><span style="font-size: large;">28440</span><br />
<span style="font-size: large;"><br /></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Sunday 3rd December 2017</b></span></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">HIIT in 3:50 = 320</span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then 12 sets of 60 every 90 seconds = 720</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1040</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<span style="font-size: large;"></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total = </span></span><span style="font-size: large;">27400</span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Friday 1st December 2017</b></span></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">HIIT in 3:50 = 320</span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then 12 sets of 60 every 90 seconds = 720</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1040</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total = </span></span><span style="font-size: large;">26360</span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Wednesday 29th November 2017</b></span></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Change in routine today - I've decided to increase the HIIT portion of my workout to 8 sessions of 40 every 30 seconds - so:</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">HIIT in 3:50 = 320</span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then 12 sets of 60 every 90 seconds = 720</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1040</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total = 25320</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Monday 27th November 2017</b></span></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">HIIT in 2:50 = 240</span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then 13 sets of 60 every 90 seconds = 780</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1020</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total = 24280</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Saturday 25th November 2017</b></span></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">HIIT in 2:50 = 240</span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then 13 sets of 60 every 90 seconds = 780</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1020</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total = 23260</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Tuesday 21st November 2017</b></span></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">HIIT in 2:50 = 240</span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then 13 sets of 60 every 90 seconds = 780</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1020</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total = 22240</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Saturday 18th November 2017</b></span></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">HIIT in 2:50 = 240</span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then 13 sets of 60 every 90 seconds = 780</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1020</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total = 21220</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Wednesday 15th November 2017</b></span></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">HIIT in 2:50 = 240</span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then 13 sets of 60 every 90 seconds = 780</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1020</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total = 20200</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Monday 13th November 2017</b></span></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">HIIT in 2:50 = 240</span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then 13 sets of 60 every 90 seconds = 780</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1020</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;">Cumulative total = 19180</span></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Saturday 11th November 2017</b></span></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">HIIT in 2:50 = 240</span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then 13 sets of 60 every 90 seconds = 780</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1020</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;">Cumulative total = 18160</span></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Thursday 9th November 2017</b></span></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">HIIT in 2:50 = 240</span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then 13 sets of 60 every 90 seconds = 780</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1020</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;">Cumulative total = 17140</span></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Tuesday 7th November 2017</b></span></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">HIIT in 2:50 = 240</span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then 13 sets of 60 every 90 seconds = 780</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1020</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total = 16120</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Sunday 5th November</b></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Had a few days break - 3 of them walking in the W</span></span><span style="font-size: large;">ye valley, Herefordshire, with some good friends. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">As is our custom on these weekends (this was our 58th - my 32nd), we had a charity collection and it was decided that I was to be the recipient.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">To express my thanks, I did a demo of my press ups, achieving 109 in one minute. In the evening I did my usual HIIT and then continued with sets of 60 every 90 seconds while the evening newspaper reviews lasted.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">25 (as a warm-up)</span><br />
<span style="font-size: large;">109</span><br />
<span style="font-size: large;">240</span><br />
<span style="font-size: large;">660</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Total 1034 + 14066 =</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">15100 cumulative total </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">[<b>31st Oct 2017</b> - I've done it! <a href="https://twitter.com/bbcsomerset/status/925441000360648704">Here's</a> the BBC's report on it - pics and interview.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">I absolutely smashed my original 100 target, achieving <b>127</b> press ups inside 60 seconds on my third set. Total so far = 14066. Story below.]</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span><span style="font-family: inherit; font-size: large;">In July 2016, I managed <a href="http://nobreadisanisland.blogspot.co.uk/2016/06/fundraising-for-ymca-and-tah-taunton.html">1175 press ups in 1 hour,</a> raising £850 for the local YMCA and Taunton Association for the Homeless. I did this by doing a set of 20 press ups every minute, roughly, for the hour. </span><br />
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">I’ve kept practicing and my plan for this year's challenge is to see how many I can do in one minute. To my surprise, I’ve built up to over 100 in one minute.</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal; min-height: 22px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">I turn 80 in a few days or so, and my intention is to raise more money for charity by getting a 1 minute video of my efforts up on to YouTube. I'm still improving, and there's no doubt I'll smash my 100 press up target.</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal; min-height: 22px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">I also intend to do 1 million press ups between my 80th and 90th birthdays. To accomplish this I need to do 100,000 a year, approx 2,000 a week. I want to leave a day’s rest between my efforts, and have Sunday off, so a routine of 650 on 3 days of the week is what I'm aiming for.</span></span><br />
<br />
<span style="font-size: large;"><a href="http://www.bbc.co.uk/programmes/p05lljq2">BBC film and interview</a> on my challenge.</span><br />
<div>
<br /></div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Tuesday 31st October 2017 - THE DAY!</b></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">All went well - I had three attempts at a record:</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">00-01 109</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">05-06 119</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">10-11 127</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total 355</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">All three were filmed, both by BBC Somerset (see report above) and the YM. As soon as I do, I'll post a link. I was given good support from the YM team, who provided both a timer and a counter. I had an audience of around 30 people (including one vegan!) who were very encouraging. </span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">This evening I did the rest of the thousand I'm doing every other day: </span></span><br />
<br />
<span style="font-size: large;">HIIT in 2:50 = 240</span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then 7 sets of 60 every 90 seconds = 420</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">With the 355 from earlier in the day, that equates to: </span></span><br />
<span style="font-size: large;"><br /></span><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1015</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total = 14066</span></span><br />
<div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Sunday 29th October 2017</b></span></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Thought I needed to do a dress rehearsal before my challenge attempt this coming Tuesday - but I didn't want to do it the day before. So I need to do it today.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">00-01 102 press ups</span><br />
<span style="font-size: large;">04-05 111</span><br />
<span style="font-size: large;">08-09 116</span><br />
<span style="font-size: large;">12-13 126</span><br />
<span style="font-size: large;">16-17 130</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Total 585</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">I was very happy with that - I feel I'm in good shape for Tuesday.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Cumulative total = 13051</span><br />
<span style="font-size: large;"><br /></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Saturday 28th October 2017</b></span></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">HIIT in 2:50 = 240</span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then 11 sets of 60 every 90 seconds = 660</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<span style="font-size: large;">That gave me 900. Finally I did 123 press ups in 60 seconds.</span><br />
<span style="font-size: large;"><br /></span><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1023</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total = 12466</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">My </span></span><span style="font-size: large;">original target was 2000 a week - roughly 700, 3 days per week. So, 4 weeks in I'm over 4000 ahead of schedule. But I'm conscious that at any time I could suffer from something that stops me exercising. That's one reason I've upped my exercise routine - the other reason is that I like to push myself - and 1000 is a nice round number. Takes me round about 22 or so minutes. As I progress, no doubt I'll reduce the time between each set.</span><br />
<span style="font-size: large;"><br /></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Wednesday 25th October 2017</b></span></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">HIIT in 2:50 = 240</span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then 11 sets of 60 every 90 seconds = 660</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<span style="font-size: large;">That gave me 900. Finally 2 sets of 50.</span><br />
<span style="font-size: large;"><br /></span><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total = 11443</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Monday 23rd October 2017</b></span></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Smashed my first target of 10,000 tonight - 100th of the way to 1 million!</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">HIIT in 2:50 = 240</span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then 11 sets of 60 every 90 seconds = 660</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<span style="font-size: large;">That gave me 900. Finally 2 sets of 50.</span><br />
<span style="font-size: large;"><br /></span><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;">Cumulative total = 10443</span></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Saturday 21st October 2017</b></span></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Bit of a change tonight - I decided to leave a longer gap between sets (after I've done my HIIT) to allow me to improve my form. I want there to be no doubt about any of my press ups when I go for my one minute challenge - in only 10 days, now!</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">HIIT in 2:50 = 240</span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then 11 sets of 60 every 90 seconds = 660</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<span style="font-size: large;">That gave me 900. In the final set, I then went for a full minute to see how many I could do - and managed 128.</span><br />
<span style="font-size: large;"><br /></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;">Total = 1028</span></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;"><br /></span></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;">Cumulative total = 9443</span></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Thursday 19th October 2017</b></span></span><br />
<span style="font-size: large;">HIIT in 2:50 = 240</span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then sets of 60 every minute x 10 = 600</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then sets of 60 every 70 seconds x 3 = 180</span></span><br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1020</span></span><br />
<div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total = 8415.</span></span></div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><span style="font-family: inherit;"><br /></span></b></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><span style="font-family: inherit;">Monday 16th October 2017</span></b></span></span><br />
<span style="font-size: large;">HIIT in 2:50 = 240</span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then sets of 60 every minute x 5 = 300 </span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then sets of 60 every 75 seconds x 6 = 360</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then sets of 50 every 75 seconds x 2 = 100</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Total = 1000</span></span><br />
<div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
<div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total = 7385.</span></span></div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><span style="font-family: inherit;"><br /></span></b></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><span style="font-family: inherit;">Saturday 14th October 2017</span></b></span></span><br />
<span style="font-size: large;">HIIT in 2:50 = 240</span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then sets of 60 every minute x 7 = 420 </span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then sets of 60 every 90 seconds x 4 = 240</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">This gave me a total of 900 - since I was aiming for 1000, I thought I'd do the last 100 in one go.</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Whilst I was doing this last set I thought, "Why not do a full minute and see how many I can manage?"</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">So I kept going - and finished with 130 in 60 seconds, a new personal best!</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Today's total 1030.</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="font-size: large;">Cumulative total = 6385.</span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><span style="font-family: inherit;"><br /></span></b></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><span style="font-family: inherit;">Thursday 12th October 2017</span></b></span></span><br />
<span style="font-size: large;">Out to the Brewhouse theatre tonight - no beer involved - to see <a href="https://www.ents24.com/uk/tour-dates/ronnie-scotts-all-stars-quintet">Ronnie Scott's All Stars Quintet</a>. Once again a fabulous night's entertainment!</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">HIIT in 2:50 = 240</span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then sets of 60 initially every minute x 3 = 180 </span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then sets of 60 every 75 seconds x 8 = 480</span></span><br />
<div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Finally sets of 50 every 75 seconds x 2 = 100</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;">So, 240 + 180 + 480 + 100 = 1000</span></span></span><br /><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;"><br /></span></span></span>Cumulative total = 5355. </span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">My projected target is 650 every other day, so I'm ahead by about 800, which means I can miss the odd day or so if necessary.</span></span></div>
<div>
<br /></div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><span style="font-family: inherit;">Tuesday 10th October 2017</span></b></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;">Bit tired tonight - I had had a beer in the interval of the play I was watching at the Tacchi-Morris Theatre*. That possibly affected my initial performance.</span></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;"><br /></span></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;">So my HIIT was 30 press ups every 30 seconds x 6 = 180.</span></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;"><br /></span></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;">Then I did 50 every 60 seconds x 14 = 700 (once I got going, I was fine, so I just kept going until the end of the BBC paper review)</span></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;"><br /></span></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;">180+700=880 (in 17:25)</span></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;"><br /></span></span></span>
<br />
<div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total = 4355 </span></span></div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></span><span style="font-size: large;">That's 2 weeks, now, so I'm 355 ahead of my target.</span><br />
<span style="font-size: large;"><br /></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;">It's definitely getting easier. That's the thing about these press ups - my progress is measurable, almost every session!</span></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;"><br /></span></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;">(*Brainstorm - production by Heathfield Yr 11 pupils. It was brilliant, can't praise it too highly!)</span></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><span style="font-family: inherit;"><br /></span></b></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><span style="font-family: inherit;">Sunday 8th October 2017</span></b></span></span><br />
<span style="font-size: large;">I've now decided, for my HIIT, to go for 6 sets of 40 every 20 seconds. This makes it a lot easier to work out, and each set takes me roughly 20 seconds.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">HIIT = 240</span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Then sets of 60 every 75seconds x 8 = 480</span></span><br />
<div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
<div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;">So, 720 inside 14 minutes</span></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;"><br /></span></span></span>Cumulative total 3475</span></span></div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><span style="font-family: inherit;"><br /></span></b></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><span style="font-family: inherit;">Thursday 5th October 2017</span></b></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;">HIIT = 236</span></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;">Then sets of 60 every 75seconds x 8 = 480</span></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;"><br /></span></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;">So, 716 in around 15 minutes</span></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;"><br /></span></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><span style="font-family: inherit;">Cumulative total 2755</span></span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><span style="font-family: inherit;"><br /></span></b></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><span style="font-family: inherit;">Tuesday 3rd </span>October<span style="font-family: inherit;"> 2017</span></b></span></span><br />
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">My HIIT - (20 seconds flat out, 10 seconds rest x 6)</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">00:00-02:50 <span class="Apple-tab-span" style="white-space: pre;"> </span>=<span class="Apple-tab-span" style="white-space: pre;"> </span>230 within 3 minutes </span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">05:00-15:00<span class="Apple-tab-span" style="white-space: pre;"> </span>every 75 seconds I did 60 press ups<span class="Apple-tab-span" style="white-space: pre;"> </span>=<span class="Apple-tab-span" style="white-space: pre;"> </span>480</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">I added an extra set of 60 today, so 8 sets;- and I was a bit more relaxed about timing. I want to stay ahead of my weekly target just in case anything happens sickness, holidays, etc. I shall aim for 700+ each time, just to give me that leeway. </span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 11px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Today's total<span class="Apple-tab-span" style="white-space: pre;"> </span>=<span class="Apple-tab-span" style="white-space: pre;"> 710</span></span></span></div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"></span></span><br />
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total<span class="Apple-tab-span" style="white-space: pre;"> </span>= <span class="Apple-tab-span" style="white-space: pre;"> </span>2039 (So 39 up!)</span></span></div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Sunday 1st October 2017</b></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">My HIIT - (20 seconds flat out, 10 seconds rest x 6)</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">00:00-02:50 <span class="Apple-tab-span" style="white-space: pre;"> </span>=<span class="Apple-tab-span" style="white-space: pre;"> </span>230 within 3 minutes </span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">05:00-13:00<span class="Apple-tab-span" style="white-space: pre;"> </span>every 75 seconds I did 60 press ups<span class="Apple-tab-span" style="white-space: pre;"> </span>=<span class="Apple-tab-span" style="white-space: pre;"> </span>420</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 11px;">
<span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">
</span></span><br />
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Today's total<span class="Apple-tab-span" style="white-space: pre;"> </span>=<span class="Apple-tab-span" style="white-space: pre;"> </span>650</span></span></div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></span>
<br />
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Cumulative total<span class="Apple-tab-span" style="white-space: pre;"> </span>= <span class="Apple-tab-span" style="white-space: pre;"> </span>1329</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"></span></span>
<b style="font-family: inherit;"><span style="font-size: large;">Friday 29th September 2017</span></b><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Well, a few days late, my challenge has begun. </span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">679 press ups today:</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">I did one minute at the YMCA, to get the folks down there to check on my form. Two fitness experts there told me I was spot on, no need to worry. </span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">I managed 109 in the minute.</span></span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">This evening I did my HIIT - </span></span><span style="font-size: large;">flat out press ups for 20 seconds, then rest for 10. Repeat 5 more times. This gave me 218 within 3 minutes. I followed this up with 50 every 75 seconds - 352.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">109</span><br />
<span style="font-size: large;">218</span><br />
<span style="font-size: large;"><u>352</u></span><br />
<span style="font-size: large;">Total = 679</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">So, day one - 679, on track!</span><br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Sunday 17th September 2017</b></span></span><br />
<br />
<br />
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Preparation for one million press ups</b>:</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">
<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">A couple of days ago, on Thursday 14th September, I did 600 in 12 minutes. My usual modus operandi is to begin my routine with 6 sets of HIIT press ups - so, flat out press ups for 20 seconds, then rest for 10. Repeat 5 more times. I average about 33 press ups in each 20 seconds, so I’m up to 200+ in under 3 minutes. I rest for 1 minute and then go for 50 every minute. I’ve done 8 of these in the past - (8x50=400) - so another 50 should be well within my reach, and that’ll give me 650.</span></span></div>
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<span style="font-family: inherit; font-size: large;">As you can see, each day's routine is only going to take about 13 minutes, so it's not going to take a huge chunk out of my day.</span></div>
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<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">(I tend to do my exercise at 10.30 in the evening, when both Sky and BBC news do their paper reviews.)</span></span></div>
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<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Tonight, Saturday 16th, I’m aiming for 1000 - just to see if I can do it. I should be able to do this inside 20 minutes:</span></span></div>
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<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">200 in 3 minutes doing my HIIT;</span></span></div>
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<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Rest for one minute;</span></span></div>
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<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">50 every minute for 16 minutes;</span></span></div>
<br />
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<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">= 1000.</span></span></div>
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<br /></div>
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<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Update</b>:</span></span></div>
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<span style="-webkit-font-kerning: none; -webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-kerning: none;"><span style="font-family: inherit; font-size: large;">I did it - 1000 press ups in 20 minutes. It was hard, but I know</span></span><span style="font-size: large;"> now, if I wanted to see how many I could do in an hour, I could manage 3000 - it's within my reach, I feel sure. But that's not on my horizon at the moment - I've got the 100 in 1 minute challenge first (which I've already done several times whilst practicing), followed by the 1 million between my 80th and 90th birthdays.</span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;">I must confess that, towards the end of my routine, since each set of 50 takes me less than 30 seconds, I put back the start of each set by 5 seconds - so that instead of finishing my routine tonight at 19 minutes 30 seconds, I finished it just inside on the 20 minutes. </span></div>
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<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div>
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<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">As an aside, I've just checked my <a href="http://www.ntnu.edu/cerg/vo2max">VO Max</a>:</span></span></div>
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<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Given my age, my VO Max should be 32 - but </span></span><span style="font-size: large;"><span style="font-family: inherit;"><span style="-webkit-text-stroke-width: initial;">apparently, I have the fitness </span></span>level<span style="font-family: inherit;"><span style="-webkit-text-stroke-width: initial;"> of a 49yr old and my VO Max is 45.</span></span></span></div>
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Paul Youdhttp://www.blogger.com/profile/11025826576593530708noreply@blogger.com4tag:blogger.com,1999:blog-8015179386642966363.post-9347540241382350762024-01-16T12:07:00.000+00:002024-01-16T12:07:14.065+00:00STUFFED MUSHROOMS<div style="text-align: left;"><span style="font-family: inherit;"><b>Ingredients:</b></span></div><div style="text-align: left;"><span style="font-family: inherit;">2 large field mushrooms</span></div><p style="background-color: white; color: #151719; font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">Mushroom pate</span></p>
<p style="background-color: white; color: #151719; font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">Pesto</span></p>
<p style="background-color: white; color: #151719; font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">Cayenne pepper to taste</span></p>
<p style="background-color: white; color: #151719; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><span style="font-family: inherit;"><br /></span></p>
<p style="background-color: white; color: #151719; font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;"><b>Method</b>:</span></p>
<p style="background-color: white; color: #151719; font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">Using the back of a spoon, spread the inside of the mushroom with the pate, and cover that with a teaspoon - or less, you don’t need a lot - of pesto. Squash any stalk - broken up a bit - into the pesto. Sprinkle with Cayenne pepper.</span></p>
<p style="background-color: white; color: #151719; font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">Microwave for about 5 minutes, until the mushroom is soft. Serve with potato wedges and veg.</span></p><p style="background-color: white; color: #151719; font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;"><br /></span></p><div style="text-align: left;"><span style="font-family: inherit;">Cost </span>(early 2024):</div><div style="text-align: left;"><span style="font-family: inherit;">Mushrooms 49p/100g, so - 250g = £1.25<br /></span><span style="font-family: inherit;">Tartex pate (from my local HFS) is £3.50/200g and you'll need about 50g = 90p</span></div><div style="text-align: left;">1 teaspoon vegan pesto = 20p</div><div style="text-align: left;">Total £2.35</div><div style="text-align: left;"><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtzyWe-RyDUzgk8dNBGJC-ATUUuUbKsCqWM-PppmtDo5KXugBQDqVIFOsGhzjeKQND-WM9y4H4216XTo_G5mJvrP68Qkd5f-OFixMNCguINpSvYiNG81zl_mO_QAr82wUeQfNiPTgSkNRGtkc-AvY8UIdhxqsEiJWx0heYsf__QJ1aT46i3urYOQfcjy4/s4032/IMG_0970.HEIC" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtzyWe-RyDUzgk8dNBGJC-ATUUuUbKsCqWM-PppmtDo5KXugBQDqVIFOsGhzjeKQND-WM9y4H4216XTo_G5mJvrP68Qkd5f-OFixMNCguINpSvYiNG81zl_mO_QAr82wUeQfNiPTgSkNRGtkc-AvY8UIdhxqsEiJWx0heYsf__QJ1aT46i3urYOQfcjy4/s320/IMG_0970.HEIC" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Bottom: covered with homemade passata</td></tr></tbody></table><br /><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><br /><p><span style="font-family: inherit;"><br /></span></p>Paul Youdhttp://www.blogger.com/profile/11025826576593530708noreply@blogger.com0tag:blogger.com,1999:blog-8015179386642966363.post-62258599988042981822023-12-10T12:03:00.000+00:002023-12-10T12:03:55.583+00:00EARLY DEVELOPMENT - A DISSERTATION<p> In the year 2000, at the age of 63, I completed a degree in Education and Training at Plymouth University, gaining a 2:1 - which contrasts with my first brush with education, which resulted in 2 'O' levels!</p><div dir="ltr" trbidi="on"><br /><br /><div align="center" class="MsoNormal" style="text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 20pt;">Early development:<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 20pt;">Its effect on human potential<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="text-align: center;"><br /></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">Gender<o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">"Feminists have pointed to the exclusiveness of language, whereby women are effectively excluded from any obvious participation in discourse by being rendered invisible." (Parsons, 1993) <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoBodyText"><span class="Apple-style-span" style="font-family: inherit;">The overwhelmingly masculine nature of the quotes in this study bears out Susan Parson’s point. In a conscious effort to redress the balance, wherever possible I have substituted a feminine reference. Where ‘man’ can be taken to mean ‘human’ or ‘humanity’ or ‘human beings’, I have also made that change. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">Paul Youd, May 2000<o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoHeading9" style="text-align: center;"><span style="font-size: 16pt;">“True science and the true study of humanity is humanity”<o:p></o:p></span></div><div class="MsoNormal" style="margin-left: 252pt; text-indent: 36pt;">(Pierre Charron, 1601)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><o:p> </o:p> </div><div class="MsoNormal"><br /></div><div align="center" class="MsoNormal" style="text-align: center;"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><u><span style="font-size: 16pt;">ABSTRACT:</span></u></i></b><i style="mso-bidi-font-style: normal;"><u><span style="font-size: 16pt;"><o:p></o:p></span></u></i></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal">This study concerns itself with the basis of all learning – early development. It examines the way that the brain develops and necessarily revisits the Nurture v. Nature argument.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">It argues that all talent, ability – call it what you will – is learned. That there is no such thing as ‘inborn’ talent.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">It posits the view that our society seriously underestimates the potential of our young children. It will show that children are born ‘with a rage to learn’. <o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">It contends that if we are to truly have a lifelong learning society – one of the goals of the present government – our education system needs to do two things:<o:p></o:p></div><div class="MsoNormal">It needs to take cognisance of the facts concerning early development and act accordingly. And it also needs to cultivate – not discourage – the inbuilt love of learning that is present in all our young children.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">It examines the concept of ‘hot-housing’ the young and proposes that those who have suffered environmental deprivation in their formative years should be in receipt of intensive cognitive stimulation to compensate. And it reports on the results of the use of large flash cards as a form of compensation.</div><div class="MsoNormal"><br /><div class="MsoNormal"><br /></div><div align="center" class="MsoNormal" style="text-align: center;"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><u><span style="font-size: 15pt;"><a href="http://www.blogger.com/blogger.g?blogID=866196385222454418" name="CONTENTS">CONTENTS</a></span></u></i></b></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal" style="text-indent: 36pt;">Introduction<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal" style="line-height: 32px; margin-left: 36pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-indent: -36pt;">1.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font: normal normal normal 7pt/normal 'Times New Roman'; line-height: normal;"> </span>Early development<o:p></o:p></div><div class="MsoNormal" style="line-height: 32px; margin-left: 36pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-indent: -36pt;">2.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font: normal normal normal 7pt/normal 'Times New Roman'; line-height: normal;"> </span>The brain grows in response to demands placed on it<o:p></o:p></div><div class="MsoNormal" style="line-height: 32px; margin-left: 36pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-indent: -36pt;">3.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font: normal normal normal 7pt/normal 'Times New Roman'; line-height: normal;"> </span>Nature and nurture<o:p></o:p></div><div class="MsoNormal" style="line-height: 32px; margin-left: 36pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-indent: -36pt;">4.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font: normal normal normal 7pt/normal 'Times New Roman'; line-height: normal;"> </span>Our society badly underestimates the learning potential of the young child<o:p></o:p></div><div class="MsoNormal" style="line-height: 32px; margin-left: 36pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-indent: -36pt;">5.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font: normal normal normal 7pt/normal 'Times New Roman'; line-height: normal;"> </span>All ability is learned ability<o:p></o:p></div><div class="MsoNormal" style="line-height: 32px; margin-left: 36pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-indent: -36pt;">6.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font: normal normal normal 7pt/normal 'Times New Roman'; line-height: normal;"> </span>Is intelligence a static entity, or can it be altered?<o:p></o:p></div><div class="MsoNormal" style="line-height: 32px; margin-left: 36pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-indent: -36pt;">7.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font: normal normal normal 7pt/normal 'Times New Roman'; line-height: normal;"> </span>Research<o:p></o:p></div><div class="MsoNormal" style="line-height: 32px; margin-left: 36pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-indent: -36pt;">8.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font: normal normal normal 7pt/normal 'Times New Roman'; line-height: normal;"> </span>Conclusions<o:p></o:p></div><div class="MsoNormal" style="line-height: 32px; margin-left: 36pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-indent: -36pt;">9.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font: normal normal normal 7pt/normal 'Times New Roman'; line-height: normal;"> </span>Bibliography<o:p></o:p></div><div class="MsoNormal" style="line-height: 32px; margin-left: 36pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-indent: -36pt;">10.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font: normal normal normal 7pt/normal 'Times New Roman'; line-height: normal;"> </span>Appendices<o:p></o:p></div><div class="MsoFootnoteText"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div align="center" class="MsoNormal" style="text-align: center;"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><u><span style="font-size: 15pt;">INTRODUCTI<a href="http://www.blogger.com/blogger.g?blogID=866196385222454418" name="Introduction"></a>ON</span></u></i></b><o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><h1><span class="Apple-style-span" style="font-size: small;">Why this study?</span><o:p></o:p></h1><div class="MsoNormal">Early development has been an abiding interest of mine ever since, in the early 1980s, I came across ‘How to raise a brighter child’, (Beck, 1967). Until then, if I thought of it at all, I thought that intelligence was fixed. Since I had two young children at the time, I found the book of particular interest. Through this book I discovered that it was possible for children to learn to read before they went to school. (It was only much later that I realised that my three sisters and I had all learned to read before we were 4 years old!) I then came across “Teach your baby to read” by Glenn Doman and subsequently taught my daughter to read at the age of three and a half.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">In the past few years I have come to regard the years before a child starts school as largely wasted – except for the acquisition of language.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘Doman (1964) terms the young child's learning abilities in speech and reading as “linguistic genius.” In sum these observations point to the earlier weeks and months of life as being crucial in the effectiveness of environmental opportunity and demand in eliciting learning and adaptiveness in the individual. (LeWinn, 1969)<o:p></o:p></div><div class="MsoNormal"><br /></div><h4 style="text-align: center;"><i>“The acquisition of language is doubtless the greatest intellectual</i><span class="Apple-style-span" style="font-weight: normal;"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-family: 'Times New Roman'; font-size: 12pt;"> feat any one of us is ever required to perform.”</span></i></b></span></h4><div class="MsoNormal"> (Bloomfield, 1933)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Having accomplished that feat, the rest of the crucial years while the brain is developing are, in the main, given over to socialising and play. Very important, no doubt, but concentrating solely on this is to ignore the brain’s enormous potential.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">The concept of ‘hot-housing’ the young has had a hostile reception – but shouldn’t we consider whether those who have suffered environmental deprivation in their formative years should not be ‘hot-housed’ while the brain is still capable of growing? That is, should be in receipt of intensive cognitive stimulation to compensate for that deprivation.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">It has taken me over 5 years to reach the dissertation stage of this degree course. During that time I have not taken one examination! All my work has been modular and assessed – rigorously – by assignment and course work. Contrast that with the situation in statutory education where students are tested to destruction. Between the ages of 5 and 16 – and on into tertiary and higher education – no sooner has one test or examination been completed than another one is on the horizon.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">The National Curriculum has so constrained teachers that the whole of the curriculum time is occupied by centrally dictated subject matter. The spontaneity and enjoyment of education is almost entirely absent from the school day. Contrast that with the joy and happiness and enthusiasm of the young child coming to school for the first time!<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">I want education changed from mere instruction to education in the real sense of the word – education that inculcates, brings out, develops the human potential.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt;">1. Early<a href="http://www.blogger.com/blogger.g?blogID=866196385222454418" name="earlydev"></a> development <o:p></o:p></span></b></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> “Think of the investment evolution has made in the child’s brain. My brain weighs roughly 3lb – my body weighs 50 times as much as that. But when I was born, my body was a mere appendage to the head, weighing only 5 or 6 times as much as my brain.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> “For most of history, civilizations have simply ignored that enormous potential.” (Jacob Bronowski, The Ascent of Man, broadcast on BBC2 May 5<sup>th</sup> 2000)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘The first three or four years of life are a period when the toddler’s brain grows to about two thirds its full size, and evolves in complexity at a greater rate than it ever will again. During this period key kinds of learning take place more readily than later in life – emotional learning foremost among them…the preschool years undoubtedly are crucial ones for laying down foundation skills – including emotional ones.’ (Goleman, 1995)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘We are missing the boat in our educational systems, for they largely ignore the most sensitive and receptive period of development,” says Dr George W Beadle, Nobel prize-winning geneticist and president of the University of Chicago. “We have been seriously underestimating a child’s ability to learn. The trouble is we have not listened. I regard it as of the greatest importance that we do so – and soon.’ (Beadle, 1964)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘In <i style="mso-bidi-font-style: normal;">no</i> instance (where documentation exists) have I found any individual of high ability who did not experience intensive early stimulation as a central component of her development,’ (Fowler, 1966)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘All later learning is likely to be influenced by the very basic learning which has taken place before the age of five or six. Ideally, the early intellectual development of the child should take place in the home…Unless a youngster has had adequate mental stimulation during the preschool years, the work of the school for the next ten years will be largely wasted.’ (Bloom, et al, 1965)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Psychologist Dr. Robert W. White explains why, ‘…all human beings have an innate, biological need for a myriad of perceptual and motor experiences to fill up the large, underdeveloped cortex area of the brain. A human infant is born so ill equipped to function in the world and has so much to learn before she is able to care for herself, that this drive for learning – for competency – is essential to her survival. She has to spend the earliest years of her life filling her brain with information and perceptions, or she will not be able to act intelligently when she is older.’ (White, 1959)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘In ignoring the implications of the mastery of language in the child, we are missing a fundamental aspect of human development,’ comments reading expert George L Stephens. If we regard the preschool period as essentially one of physical and emotional development, how are we to explain the miracle of speech? It has been this failure to recognize the implications of language development in the young child and an overemphasis on emotional adjustment that has dominated the educational theory of the past forty years.’ (Stephens, 1964)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘A child’s brain has a specialized capacity for learning languages – a capacity that decreases with the passage of years,’ emphasizes Dr Penfield, who has studied the bilingual children of Canada extensively. ‘The brain of the child is plastic. The brain of the adult, however effective it may be in other directions, is usually inferior to that of the child as far as language is concerned.’ (Penfield and Roberts, 1959)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘Motivated, high quality teaching counts – and intelligence, if we ever doubted it, is less inherited and more created. We are born pretty much equal; it’s what happens afterwards that counts.’ (Will Hutton, Observer, 16 March 1997)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘Between birth and four years the ability to absorb information is unparalleled, and the desire to do so is higher than it will ever be again. Yet during this period we keep the child clean, well fed, safe from the world about her and in a learning vacuum.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘It is ironic that when the child is older we will tell her repeatedly how foolish she is for not wanting to learn about astronomy, physics and biology. Learning, we will tell her, is the most important thing in life, and indeed it is.” (Doman, 1994)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Gardner argues that intelligence is specific, affected by upbringing and schooling as well as inheritance and potentially unlimited. He maintains that each individual possesses seven intelligences, each of which progresses at a different rate in each individual:<o:p></o:p></div><div class="MsoNormal"> ‘I have posited that all human beings are capable of at least seven different ways of knowing the world – ways that I have elsewhere labelled the seven human intelligences. According to this analysis, we are all able to know the world through language, logical-mathematical analysis, spatial representation, musical thinking, the use of the body to solve problems or to make things, an understanding of other individuals and an understanding of ourselves.’ (Gardner, 1993)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">And, just as I’m writing this thesis, along comes an article in the April 2000 edition of ‘Parents and Schools’ (organ of CASE – Campaign for State Education, for which I have a great deal of respect!), which proves my point – society badly underestimates the potential of our young children! <o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">In the article, ‘Making sense of the early years’, Melian Mansfield argues, quite rightly, that children should not be pushed (children should not be pushed into anything!) into ‘fixed learning regimes before they are ready,’. then makes the sweeping statement that, ‘Research has shown that the brain is not sufficiently developed to comprehend abstract concepts until after the age of six.’ (The research she is referring to is not referenced!)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">She goes on, ‘Most children have difficulties therefore in learning to read and write at such a young age and so experience failure before developing other important skills – creative, social and physical – and the ability to learn independently which is so natural to young children.’<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">I know Melian Mansfield (we were both active in FACE – Fight Against Cuts in Education – together) and I would wager that she learned to read before she went to school!<o:p></o:p></div></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt;">2. The brain grows in response to demands placed on it</span></b></div><h1><span class="Apple-style-span" style="font-size: small;">What’s happening to the brain – before birth<o:p></o:p></span></h1><div class="MsoNormal">Why <b style="mso-bidi-font-weight: normal;">are</b> the first few years of life so important? What is happening in the brain during this time?<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">We are all born with roughly the same number of brain cells. When I talk about brain growth in this study I’m talking about the development of connections between those cells. It’s the number of connections in the brain that governs intelligence.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">The brain, of course, is growing long before birth – and as it grows it develops in ways which respond directly to its environment:<o:p></o:p></div><div class="MsoNormal"> ‘…although the intrauterine environment provides opportunity for fetal movement, direct input of sensory stimuli is probably limited. As a result, in the embryo and fetus the development and function of motor pathways precede those of sensory pathways (Langworthy, 1933; Hooker, 1958). Those sensory modalities which are called upon to function are farther advanced than those which have not experienced environmental demand. Thus the vestibular pathways are stimulated in response to the frequent, indirect changes in fetal position in relation to the force of gravity, occasioned by the mother as she is erect, recumbent, rolls over and bends or twists as well as his spontaneous changes in position. As a result the vestibular receptors and pathways, although still relatively immature, show distinct development at birth (Klosovskii, 1963). On the contrary, the highly immature character of the neurons in the optic pathways at birth reflects the lack of antecedent visual stimuli.’ (LeWinn, 1969)<o:p></o:p></div><div class="MsoNormal">Let us look at the work of Klosovskii. Boris Klosovskii was a Russian neurophysiologist, Chief of Neurosurgery at the Academy of Medical Sciences of the USSR in Moscow.<o:p></o:p></div><div class="MsoNormal">Here’s Glenn Doman’s description of Klosovskii’s work:<o:p></o:p></div><div class="MsoNormal"> ‘He had taken newborn litters of kittens and puppies and had divided them into two exactly equal groups, one as the experimental group and the other as the control group. Into the experimental group he had placed a female kitten and into the control group he had placed a sister from the same litter. He then did the same thing with each of the male kittens from each litter and he divided the puppies in the same fashion until he had two perfectly matched groups, each containing kittens and puppies from each of the litters.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘The kittens and puppies in the control group were then permitted to grow in the usual way…The experimental animals, however, were simply placed on a slowly revolving turntable and lived there throughout the experiment.<o:p></o:p></div><div class="MsoNormal"> ‘The only difference, then, in what had to each of the groups was that the experimental group saw a<i style="mso-bidi-font-style: normal;"> moving </i>world while the control group saw only as much as newborn kittens and puppies normally see.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘When the animals were ten days old, Klosovskii began to sacrifice matched pairs of the kittens and puppies and to take their brains. He had sacrificed the last of them by the nineteenth day of life.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘The experimental animals had from 22.8 to 35.0 per cent more growth in the vestibular areas of the brain than did the control animals.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘To state the same thing in clearer language, in ten to nineteen days of seeing a moving world, the experimental animals had almost one third more brain growth in balance areas of the brain than did their brothers and sisters who had not seen a moving world.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘…Just what does more growth mean? Did Klosovskii see one third larger number of brain cells in his microscope? Not at all; he saw the same number of brain cells but one third larger and one third more mature.’ (Doman, 1974)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Dr David Krech, of UCLA Berkeley, was engaged in similar work:<o:p></o:p></div><div class="MsoNormal"> ‘He begins by raising two sets of infant rats. One set lives in an environment of sensory deprivation; that is to say, an environment in which there is little to see, hear or feel. The other rats are raised in an environment of sensory enrichment; that is to say, one in which there is a great deal to see and hear and feel.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘He then tests the intelligence of the rats by such tests as putting food in mazes. The deprived rats either cannot find the food or find it with great difficulty. The rats raised in the enriched environment find the food easily and quickly.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘Rats which have been raised in sensory deprivation have small, stupid, undeveloped brains, while rats which have been raised in sensory enrichment have large, intelligent, highly developed brains.”<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘“It would be scientifically unjustifiable,” says Dr Krech, “to conclude that because this is true in rats that it is also true in people…And it would be socially criminal to conclude that it is not true in people.”<o:p></o:p></div><div class="MsoFootnoteText"><br /></div><div class="MsoNormal">In reviewing various investigations concerned with the importance of early experience, Altman (1966b), who indicates that perceptual organization is largely dependent on <i style="mso-bidi-font-style: normal;">early exposure to environmental stimuli and the continued availability of experience,</i> concludes that the environmental conditions to which an animal is exposed subsequently <i style="mso-bidi-font-style: normal;">have a profound and lasting effect on various aspects of its behaviour.</i> Penfield (1964) refers to the young child's uncommitted cortex and its enormous capacity for acquiring information. (LeWinn, 1969)<o:p></o:p></div><div class="MsoNormal">(My Italics)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Krech (1966) has remarked "that the anatomy and chemistry of the brain and the learning ability of the individual can be changed by the psychological richness of the environment."<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Krech (1966a) says plainly,<o:p></o:p></div><div class="MsoNormal"> ‘This we do know: permitting the young IC (Isolated Control) rat to grow up in a psychologically impoverished environment creates an animal with a relatively deteriorated brain – a brain with a relatively thin and light cortex, lowered blood supply, diminished enzymatic activities, smaller neuronal cell bodies, and fewer glia cells. A lack of adequate psychological fare for the young animal results in palpable, measurable, deteriorative changes in the brain's chemistry and anatomy.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘Although we have worked only with rats, it is not unfair to ask whether our findings might also be applied to the human condition. Certainly we know that, among people, early cultural environments can range from the highly challenging to the severely impoverished. Although it would be scientifically unjustified to conclude at this stage that our results do apply to people, it would, I think, be socially criminal to assume that they do not apply - and, so assuming, fail to take account of the implications.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘For if our findings do apply to people, then we are crippling many brains in their very beginnings by not providing them with an adequate, stimulating psychologic environment. And I am not using the term 'crippling' in any metaphoric sense put in a palpable physical sense. We must not assume that what psychologic impoverishment does to the brains of young rats cannot have some effect on the brains of children."<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">It is clear, then that brain cells make more connections with each other in response to environmental challenge. And this is what grows the brain and creates more intelligence. And what is true during gestation is also true after birth.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;">What’s happening to the brain – after birth<o:p></o:p></b></div><div class="MsoNormal"><br /></div><div class="MsoNormal">At birth there is a sudden upsurge in development:<o:p></o:p></div><div class="MsoNormal"> ‘...Far from ceasing at or just before birth, the process of neurogenesis, with cellular proliferation, migration and differentation, seems to show a sudden upsurge which is correlated with the event of birth (Altman, 1966). This is apparently due to the sudden, acute exposure of the newborn to the impact of the extrauterine environment which differs sharply from the intrauterine in the relative richness in sensory stimuli of all types.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘The larger anatomical elements of the nervous system are in place at birth, immature but capable of developing function and showing structural change as they do so. The smaller elements, which Altman (1996) has reported to be the major factors involved in postnatal neurogenesis, will interconnect and enrich the larger elements of the circuitry of the nervous system to the degree that the environment makes continuing demands and provides opportunity. These elements, anatomical, functional, genetic and environmental, are the substance of neurological organization.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘...Thus at birth the environment acts to increase the momentum of this basic neuroelectrical activity.’ (LeWinn, 1969)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Once the child is born, it’s <b style="mso-bidi-font-weight: normal;">all </b>environment! Nature, heredity, all the rest, have done their job, now it’s down to the parents/carers to provide the very best environment they can.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> "It is a frightening fact. By no means only words or music, but everything good or bad, is absorbed." (Suzuki, 1969)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘Stendler (1964,p.3) has said, "Heredity is not a strait-jacket severely limiting development of the organism, nor is environment a rigid mold." In point of fact, the limits of human potential have probably been rarely achieved, if ever, largely because the environment, which culturally, socially and economically may indeed be a rigid mold, is to a great degree haphazard and unstructured. As a result situations of environmental limitation and impoverishment occur in human societies probably more often that those which happen to be unfettered and enriched. When Stendler states further (1964, p.65) "Maturation alone does not suffice," she emphasizes the limitations inherent in genetically programmed processes of neurological organization which are the natural seeds of capability and potential but which require environmental nurture for their realization. (LeWinn, 1969)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /><div class="MsoNormal"><br /></div><h1><span style="font-size: 12pt;">3. Nature and nurture<o:p></o:p></span></h1><div class="MsoNormal"> ‘Nature/nurture is a dead, obsolete, 19<sup>th</sup> century debate.’ (Stephen Rose)<o:p></o:p></div><div class="MsoNormal">(Studio discussion on Radio Four’s Today programme on 4<sup>th</sup> May 2000 between Professor Stephen Rose and Doctor Dean Hayman on ‘Is there a gene for risk-taking?’)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘Genetic and environmental factors interweave to form the fabric of neurological organization. The pattern of the fabric is seen in the behaviour of the organism. (LeWinn, 1969)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Nature/nurture <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">is</i></b> a sterile argument. There is no question that both are fundamental to the development of any living organism as LeWinn’s definition of neurological organization demonstrates:<o:p></o:p></div><div class="MsoNormal"><br /></div><h1><span class="Apple-style-span" style="font-size: small;">Neurological organization</span><o:p></o:p></h1><div class="MsoNormal"> ‘In essence, neurological organization is the process whereby the organism, subject to environmental forces, achieves the potential inherent in its genetic endowments. As such, neurological organization should engage the attention of the pediatrician, educator, psychologist…psychiatrist, neurologist, cyberneticist and opthalmologist. In fact, all…who are interested in the achievement of human potential should have a role in the study and development of human neurological organization.’ (Ibid.)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">So, as I have thought all along, we need both nature <i style="mso-bidi-font-style: normal;">and</i> nurture! And, as LeWinn says, we educators should be cognisant of this. Since we cannot, after birth, influence nature, we must bend all our efforts to provide the best environment for the growing organism. LeWinn continues:<o:p></o:p></div><div class="MsoNormal"> ‘Because of the inextricable relationship between genetic and environmental factors, it is impossible to determine in any individual the precise extent of the role played by either category. Yet, in terms of the process of neurological organization the significance of this interaction lies in the fact that what the environment influences are those genetic endowments which are susceptible to modification. In the interaction between man's genetic endowments and his environment it is the susceptibility of his neurological organization which is of special importance.’ (Ibid.)<o:p></o:p></div><div class="MsoNormal"><br /></div><h1><span class="Apple-style-span" style="font-size: small;">Towards a truly learning society</span><o:p></o:p></h1><div class="MsoNormal">Given that <i style="mso-bidi-font-style: normal;">both</i> nature <i style="mso-bidi-font-style: normal;">and</i> nurture are essential for developmental growth it is clear that, firstly, we have to make sure that all children are born healthy. Currently our society is at least attempting to ensure this happens. And secondly, once a child is born we need to provide it with the optimum environment to ensure that we get as close to its potential as possible. This we patently do not do.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">No examination of the nature/nurture argument would be complete without looking seriously at those who support the Nature side. I honestly think that the facts, as assembled above, should convince any fair-minded individual that not matter what nature has wrought in a newborn baby, all would come to naught unless the environment is favourable.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">The truth is, however, that the supporters of the nature argument do not appear to be fair-minded. <o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘There is a curious fact about research in North America into inherited intelligence. All of it is the direct result of private funding by a small group of New York-based lawyers, ex-military men and businessmen. This research – attempting to establish that intelligence is a matter of genes and not of environment and that, in effect, some people (and races) are born superior – has increased markedly over the last couple of decades…<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘The group which so favours hereditary research is called the Pioneer Fund. It was founded in 1937 by ex-Harvard and Princeton millionaires with a keen interest in eugenics and the Fund still supports the eugenicist line, some find sinister, of – “improving the population by control of inherited qualities’. <o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘The most elaborate research funded by Pioneer is the Minnesota Study of Twins Reared Apart by a team headed by Thomas Bouchard Jnr. This, for a dozen years has been conducting extensive studies of more than a 100 monozygotic (from the same egg) and dyzygotic (not identical) twins reared apart. Multiple measures of personality and temperament, occupational and leisure-time interests led to a conclusion, published in 1990, that “70% of the variance in IQ was found to be associated with genetic variation.”’ (From an article in the Weekend Guardian, July 18<sup>th</sup> 1992, by Peter Lennon.)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><o:p></o:p><br /><div class="MsoNormal"><br /></div><h1><span style="font-size: 12pt;">4. Our society badly underestimates the learning potential of the young child.</span></h1><span class="Apple-style-span" style="font-weight: bold;"><i> “All children are born geniuses</i></span><o:p><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-family: 'Times New Roman'; font-size: 12pt;"> – we spend the next six years degeniusing them!”</span></i></b></o:p><o:p><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-family: 'Times New Roman';"> </span></i></b></o:p><br /><br /><div style="text-align: center;">(Buckminster Fuller)</div><o:p></o:p><br /><div align="center" class="MsoNormal" style="text-align: center;"><o:p></o:p></div><div class="MsoNormal"><br /></div><div align="center" class="MsoNormal" style="text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: 'Times New Roman'; font-size: 12pt;">“If we’re any kind of a machine, we’re a learning machine.”</span><o:p></o:p></b></div><div align="center" class="MsoNormal" style="text-align: center;">(Jacob Bronowski, refuting the idea that the brain is like a computer.)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">It is a sad fact that under our present system the majority of our young people are turned away from education at some time in their young lives. They either get the message that education is not for them from their home environment, or they are gradually switched off at some stage during their statutory education.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Glenn Doman gives us the reason. He maintains that boredom is the norm in school.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">He answers the question put to him by a mother, “If I teach my child to read, before she goes to school, won’t she be bored when she goes to school?”<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Doman: “Unless she goes to an extraordinarily fine and very unusual school, you can bet your boots she’ll be bored in school. If she’s very bright, she will be bored in school. If she’s average, she will be bored in school. If she’s not very bright, she will be bored in school.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><i style="mso-bidi-font-style: normal;">“All children are bored in school.” </i>(Doman, 1994a)<o:p></o:p></div><div class="MsoNormal">‘The widely-accepted idea that a preschooler’s only occupation should be ‘play’ and the attitude that play is the direct opposite of learning have also tended to deprive youngsters of desirable mental stimulation. Small children love to learn. They are born with an innate hunger for learning. And they keep on having an insatiable desire to learn – unless we bore, spank, train, or discourage it out of them.’ (Beck, 1967)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoFootnoteText">Some children, fortunately for the rest of us, manage to overcome this boredom. Some actually enjoy the experience as a whole, and some of <i style="mso-bidi-font-style: normal;">them</i> actually go on to become teachers! (But fewer and fewer each year.)<o:p></o:p></div><div class="MsoFootnoteText"><br /></div><div class="MsoFootnoteText">A large number of our children are alienated from learning, and, once they have left statutory education, do not wish to return. <o:p></o:p></div><span class="Apple-style-span" style="font-weight: bold;"></span><br /><div class="MsoNormal"><span class="Apple-style-span" style="font-weight: bold;"><br /></span></div><span class="Apple-style-span" style="font-weight: bold;">What is the alternative?</span><o:p> </o:p><br /><div class="MsoNormal">It is <i style="mso-bidi-font-style: normal;">because</i> we so neglect the learning power of a young child that they become bored. If we feed this innate drive to learn boredom won’t be a problem – children will remain enthusiastic and curious, and not be discouraged.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Here’s Doman again, on learning:<o:p></o:p></div><div class="MsoNormal"> ‘Learning is the greatest adventure of life. Learning is desirable, vital, unavoidable and above all, life’s greatest and most stimulating game. The child believes this and will always believe this – unless we persuade her that it isn’t true.’ (Ibid.)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘We believe that persistent intellectual curiosity is a particularly prominent feature of four-year-olds.’ (Tizard and Hughes, 1984)<o:p></o:p></div><br />Ivan Ilich questions the whole idea of statutory education:<o:p></o:p><br /><div class="MsoNormal"><br /></div><div class="MsoNormal"><o:p></o:p></div><div class="MsoNormal"> ‘<i style="mso-bidi-font-style: normal;">The social decision to allocate educational resources preferably to those citizens who have outgrown the extraordinary learning capacity of their first four years and have not arrived at the height of their self-motivated learning will, in retrospect, probably appear as bizarre.”</i> (Ilich, 1970)<o:p></o:p></div><div class="MsoNormal">(My italics.)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">It should be our function, as educators, to give children that ‘desirable mental stimulation’; foster that love of learning, that curiosity in our children and build on that self-motivated learning. Sadly, in most cases, we don’t do this. I wonder if we even try?<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">If we don’t feed this “Rage to learn” (Doman 1994a) it is inevitable that the child will gradually be turned away from learning altogether. We compound this by, when the desire to learn is almost completely gone, putting them in groups of thirty or more and <i style="mso-bidi-font-style: normal;">ordering</i> them to learn. And not what <b style="mso-bidi-font-weight: normal;">they</b> want to learn – what <b style="mso-bidi-font-weight: normal;">we</b> want them to learn!<o:p></o:p></div><div class="MsoNormal"><br /></div></div><div class="MsoNormal"><o:p></o:p><br /><h6><span class="Apple-style-span" style="font-size: small;">5. All ability is learned ability</span><o:p></o:p></h6><div class="MsoNormal"><br /></div><div align="center" class="MsoNormal" style="text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: 'Times New Roman'; font-size: 12pt;">“Children and genius have the same master organ in common – inquisitiveness. Let childhood have its way and as it began where genius begins, it may find what genius find.”<o:p></o:p></span></b></div><div class="MsoNormal" style="margin-left: 180pt; text-indent: 36pt;">(Edward G. Bulwer Lytton)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Human beings are not born with any fixed talent; ‘No baby’s ability is inborn. Everyone is born as white paper, then develops as the workings of life help her acquire ability. All babies in the world are equally wonderful beings. I would like you to know this. <o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘Human beings are born without talent. People are what they are as a result of their own specific environments. The life force adapts itself to fit the environment…To survive, humans instinctively adapts themselves to their surroundings.’ (Suzuki, 1969)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Shinichi Suzuki was a Japanese violin teacher who developed a method of teaching the violin to very young children. He called his method the ‘Mother Tongue’ method, and based it on the way that young children learn to speak the language of their environment. Both my two children learned to play the violin using the ‘Suzuki method’. (Incidentally, the Suzuki method is not just for children. I also learned how to play the violin – up to approximately grade three – and I taught myself to read music! All in my late forties!) <o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Masaru Ibuka, one of the co-founders of the Sony Corporation, helped set up the Early Development Association in Tokyo. He says:<o:p></o:p></div><div class="MsoNormal"> ‘No child is born a genius, and none is born a fool. All depends on the stimulation of the brain cells during the crucial years. These years are the years from birth to three. Kindergarten is too late.’ (Ibuka, 1977)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Shinichi Suzuki, the violin teacher posed the question, ‘How come a child from a bilingual family grows up speaking the languages it has been exposed to? Does this indicate inborn talent – or the brain’s response to external stimuli?’ (Suzuki, 1969)<o:p></o:p></div><div class="MsoFootnoteText"><br /></div><div class="MsoNormal">A leading light in the early development field is Glenn Doman of the Institutes for the Achievement of Human Potential, Philadelphia. Drawing on his experience in and study of children with brain damage, he argues that children in their early years need a comprehensive programme of stimulation. Everyone is born with the same number of brain cells – it’s the number of connections between those cells that determines how intelligent any organism is. And it is stimulation that creates those connections. Doman has indeed created such a programme of stimulation – he calls it ‘The gentle revolution’ (Doman, 1969). Critics of this programming have termed it ‘hothousing’ and decried its achievements<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Along with others – Michael Howe, Suzuki, Ibuka, Fuller – Doman maintains that we are all born with the potential to become geniuses and it is only the lack of stimulation that prevents that occurring. <o:p></o:p></div><div class="MsoNormal">Suzuki says that all talent is taught, Howe says that it takes thousands of hours of training to create a genius. For instance, he estimates that Mozart must have had between 20 – 30,000 hours of training.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘Talent is not inherited. If a baby is brought up listening to a recording of a song out of tune, her ears will become accustomed to it, and it will be very hard for her to change later on. Thus, if we wanted to, we could make all children throughout the world tone-deaf. But it is clear that if we can do this, there is no such thing as intrinsic musical talent. This fact needs to be understood. We need to understand the importance of the ear.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘In short - <o:p></o:p></div><div class="MsoNormal">1. We must study how to develop talent through education.<o:p></o:p></div><div class="MsoNormal">2. We must realize that talent, not only in music but in other fields as well, is not inherited. (Suzuki, 1969)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Lewinn says that all brain growth (connections) is the result of challenge – no challenge to the organism equates to no connections being formed.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘Why do all children possess the marvellous ability to speak their mother tongue quite effortlessly? Therein lies the secret of how to educate all human ability. Schools instruct and train as hard as they can, without good results...With the emphasis put only on informing and instructing, the actual growing life of the child is ignored. There has been no thorough research into how ability is acquired. The word education implies two concepts: to educe, which means to 'bring out, develop from latent or potential existence' (Concise Oxford Dictionary), as well as to instruct. But the emphasis in schools is only on the instruction aspect, and the real meaning of education is totally forgotten.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘I want, if I can, to get education changed from mere instruction to education in the real sense of the word - education that inculcates, brings out, develops the human potential, based on the growing life of the child.’ (Suzuki, 1969) <o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘The development of ability is straightforward. This can be absolutely relied upon. People either become experts at doing the right thing, which is seen as a fine talent, or they become experts at doing something wrong and unacceptable, which is seen as lack of talent. So it behoves everyone to become expert in the right things, and the more training she receives the better. Depending on these two things - practice and practice of the right things – superior ability can be produced in anyone. For twenty years I have watched with my own eyes the education of thousands of children, as well as the effect on them of the superiority or inferiority of their parents and teachers and I can say, without any hesitation whatsoever that this is true...<o:p></o:p></div><div class="MsoNormal"> <o:p></o:p></div><div class="MsoNormal"> ‘I firmly believe that any child can become superior, and my confidence has never been betrayed. I am determined that each and every child shall become superior, for if one does not I consider it a personal failure that I cannot condone.’ (Ibid.)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">It’s not hard to find examples of talent being taught. For the past fifteen or so years, at any one time, there have been ten or a dozen children from the Taunton area in the National Children’s Orchestra. (There are actually three orchestras, under the one generic name.) These are all violin or viola players, taught by two local Suzuki teachers, and none of the children are tested for musical ability before commencing music training. There is nothing special about children from Taunton –put these teachers down anywhere in the country and after a few years they will be sending a similar number of children to the National Children’s Orchestra! <o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">The potential is there in every child to be a musician of a very high standard!<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">To repeat Suzuki’s words, “Any child has the possibility to be musically inclined.” By which he means, every child!<o:p></o:p></div><div class="MsoNormal">There is another fundamental question that must be asked, which is:<br /><span class="Apple-style-span" style="font-weight: bold;"><br /></span><br /><span class="Apple-style-span" style="font-weight: bold;">6. Is intelligence a static entity, or can it be altered?</span><br />Prof. Michael Howe, reader in human cognition at Exeter University, in an article entitled ‘Can IQ change?’ says, ‘A number of prominent authorities on intelligence insist that an individual’s IQ is highly stable and resists efforts to alter it. For instance, Murray (1996) states that with existing interventions IQ can only be raised “in modest amounts, inconsistently, and usually temporarily”. Apparently, this is because “an individual’s realised intelligence, no matter whether through genes or the environment, is not very malleable”’. (Murray, 1996)</div><div class="MsoNormal"><o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Similarly, Rushton (1995) believes that ‘intelligence is the trait with the strongest stability over time’. Consequently, it is argued, attempts to raise intelligence have been characterized by “high hopes, flamboyant claims, and disappointing results.’” (Herrnstein & Murray, 1996)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Howe, however, says that, ‘the assertion that IQ is largely unchangeable is firmly contradicted by empirical findings from a number of sources’ and his conclusion states:<o:p></o:p></div><div class="MsoNormal"> ‘There is massive evidence that IQ is far from being immutable. The objections that have been raised in relation to that evidence are not at all convincing. There are no clear reasons for insisting that it is qualitatively more difficult to change the mental capacities that determine a person’s score at an IQ test than it is to alter those mental capabilities that are acknowledged to be acquired as a result of a person’s experiences. The empirical findings provide no support for the pessimistic conclusion that low intelligence and the problems associated with it are inevitable and unalterable.’ (Howe, 1998)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Doman puts it more succinctly:<o:p></o:p></div><div class="MsoNormal"> ‘The world has regarded brain growth and development as if it were predetermined and unalterable. Instead, brain growth and development is a dynamic and ever-changing process. It is a process that can be stopped (as it is by severe brain injury). This is a process that can be slowed (as it is by moderate brain injury), but, most significantly, it is a process that can be speeded (and were it not so, the far-behind brain-injured child could never catch up).’<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">(That last statement, about the brain-injured child catching up needs some clarification. Doman’s work with brain-injured children, although not as well known as it should be, nevertheless has two clinics in this country following his teachings, the British Institute for Brain-injured Children – BIBIC – and the Kerland Foundation, both of Bridgwater.)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Doman justifies his statement:<o:p></o:p></div><div class="MsoNormal"> ‘The final sentence is proven by the severely brain-injured child (neurological age 2 months – chronological age 130 months) who now begins a program of neurological organization. A year later she has a neurological age of 26 months and a chronological age of 142 months. In one year of elapsed time she has grown two years’ worth. For her the process has speeded. (Doman, 1980)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;">Exceptional ability<o:p></o:p></b></div><div class="MsoNormal">Professor Michael Howe, of Exeter University, in 1991 was arguing for more research into factors that promote exceptional ability; ‘What there was,’ he said, ‘suggested it was learned behaviour, not the result of innate gifts.’ <o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">By April of this year, Prof. Howe had done that research and published it in his book (Genius explained). He says,<o:p></o:p></div><div class="MsoNormal"> ‘Genuine creative achievements depend more on perseverance over the long haul than on prodigious childhood gifts…even the most exceptionally able still took at least 10 years of hard study to become a major composer.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘Virtually all geniuses also had a firm sense of purpose and a strong motivation to achieve. This was combined with a capacity to concentrate for long periods of time and to resist distractions – abilities particularly honed by scientists such as Isaac Newton, Darwin and Einstein. A third shared attribute of geniuses was the capacity to focus efforts towards specific goals. Many geniuses also benefited from a supportive home environment.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> ‘Absorbing the lessons of geniuses will not make everyone into a genius but numerous ordinary people can benefit from the insights that exploration of genius can reveal.’ (Guardian, April 15<sup>th</sup> 2000)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">In a discussion in the Guardian of 22<sup>nd</sup> April 2000, Michael Howe and Ellen Winner, described as an ‘Authority on child rearing’, debate the issue ‘Can you learn to be a genius?’<o:p></o:p></div><div class="MsoNormal">Winner says, “Twin studies have shown that genetics account for some portion of an individual’s IQ. This means biology cannot be discounted…I would wager that there is indeed a genetic basis to genius, in the sense that geniuses are born with unusual abilities and perhaps also unusual temperaments.” She acknowledges, however, that, “Genes are not enough, though. Geniuses need to be born at the right historical time, and into an environment that allows their abilities to flourish.”<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Michael Howe : “The qualities that set geniuses apart are acquired, not innate. There is no combination of genes that can create a genius.” Tellingly, however, he admits, “Of course, not everyone can be a genius…” Winner, not surprisingly, picks up on this, “If, as you say, innate gifts don’t explain the difference between prodigies and typical children, then the environment must be the cause. Yet you admit that most of us could not be geniuses. Why not? If it’s the environment, we could all, in principle, make out children into geniuses. This view is just as much a myth as the view that geniuses are magical.”<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">And yet, this is the very point that Fuller is making in the quote above. All children are born geniuses. Suzuki says that <i style="mso-bidi-font-style: normal;">all</i> ability is learned.</div><div class="MsoNormal"><span class="Apple-style-span" style="font-size: 32px; font-weight: bold;"><span class="Apple-style-span" style="font-size: small;"><br /></span></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-size: 32px; font-weight: bold;"><span class="Apple-style-span" style="font-size: small;">High expectations</span></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-size: 32px; font-weight: bold;"><span class="Apple-style-span" style="font-size: small; font-weight: normal;">Behind successful people stands a mother, father or carer who believed in them, had high expectations of them and encouraged them in everything they did.</span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Pressey (1955) studied the careers of musicians, scientists, and Olympic swimmers. He identified five common factors in the backgrounds of his subjects.</div><div class="MsoNormal"><o:p></o:p></div><div class="MsoNormal">1. Excellent early opportunities for the ability to develop and encouragement from family and friends.<o:p></o:p></div><div class="MsoNormal">2. Superior early and continuing individual guidance and instruction.<o:p></o:p></div><div class="MsoNormal">3. The opportunity frequently and continually to practice and extend their special ability and to progress as they were able.<o:p></o:p></div><div class="MsoNormal">4. Close association with others in the field, which greatly fostered the abilities of all concerned.<o:p></o:p></div><div class="MsoNormal">5. Many opportunities for real accomplishment, within their possibilities but of increasing challenge; the precocious musician or athlete has had the stimulation of many and increasingly strong success experiences - and her world acclaimed these successes.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Bloom (1985) studied the development of 120 highly talented individuals...’The learner was almost always taught by a highly skilled mentor who held high expectations for performance. Practice and instruction were extremely time-consuming and demanded a considerable sacrifice. Rewards were infrequent but powerful, such as winning contests, public acclaim, and the acknowledgement of peers.’ <o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal"> “…my driving question was whether ‘exceptional children’ learned differently because they were exceptional or whether, as I suspected, they became exceptional because circumstances allowed them to learn differently. (Papert, 1993)</div><h6><a href="http://www.blogger.com/blogger.g?blogID=866196385222454418" name="Research"><span class="Apple-style-span" style="font-size: small;">7. Research </span></a><o:p></o:p></h6><div class="MsoNormal">The research I carried out for this study had three different strands – although the method was very similar for each one.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">I carried out a study earlier in this course, which showed that a nine-year-old child, with a reading age of six could be helped with the use of large flash cards. (The words were written in large red letters on A4 card, split lengthways.) His success had significant spin-offs with an increase in his self-esteem and in his improved behaviour. I wanted to follow this up with a study to see if this method, which had worked so well in a one to one situation, could be used with a group of children. If it did it could form a more efficient part of a programme of cognitive stimulation.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">I also wanted to try out the method with an eight-year-old dyslexic child;<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">And finally, a young mother, who was searching around for the best way to help grow her child’s brain, wanted to use the method with her 2 years and 4 months old child.</div><div class="MsoNormal"><span class="Apple-style-span" style="font-weight: bold;"><br /></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-weight: bold;">Group setting</span></div><div class="MsoNormal">The original primary school I contacted let me down at the last moment with the result that the study did not last as long as I would have liked.</div><div class="MsoNormal"><o:p></o:p></div><div class="MsoNormal" style="margin-top: 12pt;">I eventually, with less than two weeks to go until the end of term, gained access to a reception class in a local primary school. The teacher was extremely helpful and a group of six children, all aged 5, were chosen to participate in my study. They were selected on the grounds that they were at risk of ‘reading failure’. <o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">The children’s names, (not their real ones) were Briony, Leah, Andrew, Brian, John and Alan. Two girls and four boys.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">I met the children and we had an introductory session. I told them to call me Paul and told them that they had been specially chosen for what I called my ‘Reading game’.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">I told them that I would be showing them some words on cards and asked them what sort of words they liked – little words or big words? They all liked big words. I then asked them to suggest some ‘big words’ that we could use.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">(See Appendix A for the initial list of words the children mentioned in our conversation )<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">When the word ‘book’ was mentioned, I asked the question, “Does anyone like reading books?” There was a general shaking of heads. “Not me!” “I don’t.” “Boring!” were some of the responses. And yet the children were happy to <i style="mso-bidi-font-style: normal;">talk</i> about words. Once they were in full flow, throwing out words we might use, they were difficult to stop!<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">I showed the list of words we had chosen to the reception class teacher, who told me that she didn’t think any of the children would be able to read any of the words – “Maybe ‘van’”, she said, “We did ‘v’ today.”<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">It was agreed that I would come in at nine each morning, during the ‘Literacy hour’. The group would gather in a corner of the room away from the main group. Once I was ready I would flash the cards at the children, as quickly as possible. We would have a short discussion about either those words or about what was happening in the literacy hour that morning. I would then flash the cards again and they would rejoin the rest of the class. I joined in with the class for the next 15 to 20 minutes when my group would gather again, and we would repeat what we did earlier. Each session lasted less than 5 minutes. Each morning the cards were flashed 4 times.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">On the fifth day, the Monday before the Easter holidays, Briony and John were sick and didn’t come to school again before the holiday. So they took no further part in the study.</div><div class="MsoNormal"><span class="Apple-style-span" style="font-size: 32px; font-weight: bold;"><span class="Apple-style-span" style="font-size: small;"><br /></span></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-size: 32px; font-weight: bold;"><span class="Apple-style-span" style="font-size: small;">Result</span></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-size: 32px; font-weight: bold;"><span class="Apple-style-span" style="font-size: small; font-weight: normal;">The intention behind this research was purely to discover if this method worked as well in a group situation as it did in a one-to-one situation. If it did it could form a more efficient part of a programme of cognitive stimulation.</span></span></div><div class="MsoNormal"><o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">There were some slight ethical considerations:<o:p></o:p></div><div class="MsoNormal">The children were separated off into a discrete group and treated differently from the rest of the class. However, they were made to feel special and that they were helping me in a task. It’s a fact of life in a primary school that children are taken out of class frequently, either singly or in groups, so they are used to this – and, in fact, this group weren’t taken out of the room, but only to a corner of it.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">In all, the 4 children were exposed to 40 words, 20 of them for the full 16 times. Each day a new set was introduced; each day after the fourth a set was withdrawn, so that no more than 4 sets were shown on each day.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Glenn Doman, whose work this study was adapted from, says “Trust the children”. He maintains that testing children is like asking for payment for what you have been showing them. He advocates, if you must try and find out what the child has learned, showing the child two cards and asking them, for instance, “Which says mummy?” If the child looks like pointing to the wrong one, you simply push the card showing ‘mummy’ forwards and say, “This says mummy, doesn’t it?” His intention is to eliminate any possibility of failure by the child.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Obviously, I couldn’t use this method, but I still needed to know if anything I’d been doing had had any effect. <o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">I took the children, one at a time, and turned over the cards one by one, asking them to tell me if they recognised any of the words. The first three children I tested, Leah, Alan and Brian went through the entire 40 words and did not recognise a single one! <o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">I then repeated the process with Andrew, who was able to recognise 12 out of the first 20 words. He also knew 1 from the 5<sup>th</sup> set (which he’d seen a total of 12 times) and 1 from the 6<sup>th</sup> set, (which he’d seen 8 times). A total of 14 words in all.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">From day 1 – tractor, van, motorbike<o:p></o:p></div><div class="MsoNormal">From day 2 – elephant, alligator, dinosaur<o:p></o:p></div><div class="MsoNormal">From day 3 – picture, Buzz Lightyear, Woody<o:p></o:p></div><div class="MsoNormal">From day 4 – castle, giants<o:p></o:p></div><div class="MsoNormal">From day 5 – video <o:p></o:p></div><div class="MsoNormal">From day 6 – motorboat<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">I have to say these results were inconclusive. The fact that one participant was able to recognise 60% of the words he had been exposed to the most, while the other three participants recognised none is a puzzle to which I have no answers.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">I can only speculate on possible reasons for this discrepancy. It might be that Andrew was the only one to pay attention to what was actually going on. He certainly didn’t contribute any more words than the others did, so that he felt more ownership of them.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">The environment could have been a contributory factor – the main group was busy and sometimes quite noisy whilst we were active. It might have been better if I could have taken the children into a separate room.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">I have to consider the possibility that my anxieties about the study were perceived by the children, although I tried to be as relaxed as possible.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">None of this explains, however, why it worked for one of the children and not for the others. There are many imponderables that can only be settled by a repeat of this study – over a longer period. Perhaps something for an MEd course?</div><div class="MsoNormal"><span class="Apple-style-span" style="font-size: 32px; font-weight: bold;"><span class="Apple-style-span" style="font-size: small;"><br /></span></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-size: 32px; font-weight: bold;"><span class="Apple-style-span" style="font-size: small;">The dyslexic child</span></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-size: 32px; font-weight: bold;"><span class="Apple-style-span" style="font-size: small; font-weight: normal;">The second study, with an eight-year-old dyslexic child, also took place over two weeks and it is still ongoing.</span></span></div><div class="MsoNormal"><o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Colin is a well-motivated child who was diagnosed with dyslexia in his second year at primary school. His mother and father and elder brother all suffer from dyslexia and the mother is keen to try anything that will help Colin avoid some of the problems that she faced in her childhood.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">I went over the procedure with the mother with Colin in attendance; he was very interested. Once again, the intention was to flash 5 cards on the first day, 10 on the second day and build up as before. However, Colin was totally confused by the extra cards on the second day, so his mother went back to 5 cards, three times a day.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">At the end of the sixth day Colin was able to correctly identify 9 out of the 10 cards. He and his mother are quite delighted with Colin’s success, and they intend to carry on with the programme.</div><div class="MsoNormal"><span class="Apple-style-span" style="font-weight: bold;"><br /></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-weight: bold;">The young child</span></div><div class="MsoNormal">Nathan and his mother did the programme over a six week period, during which Nathan was quite ill for a period.</div><div class="MsoNormal"><o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">The mother reports that Nathan enjoys the words and is keen to continue. Once he recovered his health he has asked for a string of new words. (Doman’s ‘Rage to learn’?) The mother is now pregnant with her third child and does not feel up to carrying out the programme at the moment. However, when she feels better, she says will carry on as “Nathan seems to be getting so much out of it”.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">(One of the key guidelines of the programme as set out by Doman is that the ‘Reading game’ must not be played if either parent or child is not feeling well. Far better to wait until both participants are feeling OK.)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">The mother is reluctant to test Nathan, but reports that he is recognising some of the words in other contexts, so she feels that it is working.<o:p></o:p></div><div class="MsoNormal">(See Appendix B for Nathan’s diary.)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Taking these four studies as a whole (including the one from a previous assignment), it seems that there is some merit in continuing with large flash cards in situations both where there is some learning difficulty and in feeding a young infant’s ‘Rage to learn’. <o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">It does seem as if the method works better when someone else, other than me delivers it! The one I was directly involved with was less than 25% successful, whereas two out of three that were delivered by others had a 96% and a 90% success rate!</div><div class="MsoNormal"><span class="Apple-style-span" style="font-size: 32px; font-weight: bold;"><span class="Apple-style-span" style="font-size: small;"><br /></span></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-size: 32px; font-weight: bold;"><span class="Apple-style-span" style="font-size: small;">‘Print is an optional accessory’</span></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-size: 32px; font-weight: bold;"><span class="Apple-style-span" style="font-size: small; font-weight: normal;">Diametrically opposed to Doman’s method is the Phoneme method espoused by Diane McGuinness in her book ‘Why children can’t read’. Steven Pinker, Director of the Center for Cognitive Neuroscience, MIT, writes in the foreword:</span></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-size: 32px; font-weight: bold;"><span class="Apple-style-span" style="font-size: small; font-weight: normal;"><br /></span></span></div><div class="MsoNormal"><o:p></o:p></div><div class="MsoNormal"> ‘”Human beings have an instinctive tendency to speak, as we see in the babble of our young children; while no child has an instinctive tendency to bake, brew, or write.” More than a century ago, Darwin got it right. ...Children are wired for sound, but print is an optional accessory that must be painstakingly bolted on.’ (McGuinness, 1997)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">I would agree that babies ‘have an instinctive tendency to speak’, <i style="mso-bidi-font-style: normal;">providing </i>they are exposed to spoken language! If they hear no language they will not begin to speak. By the same token, if they see no written language, they will never learn to read!<o:p></o:p></div><div class="MsoFootnoteText"><br /></div><div class="MsoNormal">McGuinness is completely against Doman’s method of teaching reading, using flashcards:<o:p></o:p></div><div class="MsoNormal">“Children are unaware of phonemes in speech, and it is easier for them to become aware of syllables or whole words. If a child can only hear words or syllables, she won’t understand how to use our writing system. For this reason, <i style="mso-bidi-font-style: normal;">no reading method should teach children to read whole words, syllables or syllable parts (word-families).</i> These are the wrong sensory units for our writing system. ...Children must be trained from the start to become aware of the individual phonemes in speech. The earlier this is done the easier it will be for a child to learn to read. (Ibid.)<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">How this method fits in with the 80 or so percentage of children who learn to read with very little effort – including those who learned to read before they went to school, I am at a loss to explain!<o:p></o:p></div><div class="MsoNormal"><br /><br /><div class="MsoNormal"><a href="http://www.blogger.com/blogger.g?blogID=866196385222454418" name="Conclusion"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt;">8. Conclusion</span></b></a><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt;">s<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="text-align: center;"><br /></div><div class="MsoNormal">In this study I have established that:<o:p></o:p></div><div class="MsoNormal">Developmental growth of the young brain depends of the amount of stimulation that the brain receives.<o:p></o:p></div><div class="MsoNormal">It is therefore beholden upon the parents/carers of the young child to ensure that the brain receives the optimum amount of stimulation to enable the full potential of the brain to be realised.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Once we as educators become aware of the importance of early development to lifelong learning we have a duty to inform others. Not to direct that they should carry out any programme of stimulation with their children – that is for them to decide. But they cannot make an informed decision without all the facts. And, I submit the facts are known – it is our duty to make them plain for all to see.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Knowing that stimulation is vital for early development, we should be offering compensatory stimulation to those children identified as suffering from environmental deprivation.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">If we are serious about lifelong learning and its importance to our society we must begin to turn those children presently in statutory education on to education. As things stand at the moment, our system of education is simply increasing the pool of adults who want nothing more to do with education, which we then, some years later, try and entice back into some form of adult education.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">To sum up:<o:p></o:p></div><div class="MsoNormal">Firstly, the brain grows on demand, in response to challenge or stimulation. During this period of growth, learning is as natural as breathing.<o:p></o:p></div><div class="MsoNormal">Secondly, whilst learning is at its optimum, it is also enjoyable and fun. And certain factors promote exceptional learning.<o:p></o:p></div><div class="MsoNormal">Thirdly, we should make our schools such attractive places to learn for all our children that they will be knocking the doors down to get in!<o:p></o:p></div><div class="MsoNormal">Fourthly, those children who have suffered environmental deprivation should be hot-housed in school.</div><div class="MsoNormal"><span class="Apple-style-span" style="font-weight: bold;"><br /></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-weight: bold;">On reflection…</span></div><div class="MsoNormal">This whole process has been an exercise in reflection for me. I have lived with the premise that underpins this study for 20 years or so, and I feel more passionate about early education as the years have gone by. And I am more concerned about the sheer waste of human resources – both because of the waste of human potential in neglecting the early years and of the disenchantment of many of our youngsters with the state of education as it is presently constituted.</div><div class="MsoNormal"><o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">When I began this degree course I did so out of a re-discovered love of learning. It was a follow-up to the Certificate of Education, which I undertook because I had enjoyed the City and Guild 7307 Teaching Adults course so much. <o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">All this arose because I wanted to teach breadbaking and now I’m thinking of going on and doing an MEd! It’s a funny old world, eh? My first foray into education had yielded 2 ‘O’ levels from St Peter’s Secondary Modern School, Blackburn. I thought 2 ‘O’ levels and my degree would look well together!<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">But as this course has proceeded and I’ve contemplated more on my life, and how it has turned out, my attitude has changed. I now feel a degree of anger at the missed opportunity. How would my life have been different if I’d gained this degree in my youth? I realise now, that if I’d had a better education, I could have gone on to become a teacher, a researcher, or anything I put my mind to. My life chances would have been considerably enhanced.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Multiply my situation by the number of people who are similarly disadvantaged – and that adds up to an unimaginable waste of resources. 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<![endif]--><!--StartFragment--><br /><h1><a href="" name="Bibliography"><span style="font-size: 12pt; mso-bidi-font-size: 10.0pt;">9. Bibliography</span></a><span style="font-size: 12pt; mso-bidi-font-size: 10.0pt;"><o:p></o:p></span></h1><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Altman, J. 1966b.) <i style="mso-bidi-font-style: normal;">Organic foundations of animal behaviour.</i> New York, Holt. (In LeWinn, 1969)<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Beadle, GW (1964) <i style="mso-bidi-font-style: normal;">What’s in the mind.</i> Convocation address, University of Chicago. (In Beck)<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Beck, J (1969) <i style="mso-bidi-font-style: normal;">How to raise a brighter child </i>London, Souvenir Press.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Bloom A (1987) <i style="mso-bidi-font-style: normal;">The closing of the American mind</i>. Penguin, London.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Bloom, BS (1985). Generalizations about talent development. In B S Blooms (Ed.), <i style="mso-bidi-font-style: normal;">Development of talent in young people (pp. 507-549).</i> New York, Ballantine Books.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Bloom BS, Davis S, and Hess R (1965) <i style="mso-bidi-font-style: normal;">Compensatory education for cultural deprivation</i>. London, <o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Holt, Rinehart and Winston, Inc. (In Beck, 1969)<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Bloomfield L (1933) ‘<i style="mso-bidi-font-style: normal;">Language’</i>. Harper and Row, London. (In LeWinn, 1969)<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Delacato CH (1959) <i style="mso-bidi-font-style: normal;">The treatment and prevention of speech and reading problems</i>. Springfield (Ill.), Thomas. <o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Delacato CH (1963) <i style="mso-bidi-font-style: normal;">Diagnosis and treatment of speech and reading problems</i>. Springfield (Ill.), Thomas. <o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Delacato CH (1966) <i style="mso-bidi-font-style: normal;">Neurological Organization and reading.</i> Springfield (Ill.), Thomas.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Delacato CH (1974) <i style="mso-bidi-font-style: normal;">The ultimate stranger:</i> <i style="mso-bidi-font-style: normal;">The autistic child.</i> New York: Doubleday and Co. Doman G. (1964) <i style="mso-bidi-font-style: normal;">How to teach your baby to read.</i> New York, Random. <o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Doman G (1980) <i style="mso-bidi-font-style: normal;">What to do about your brain-injured child</i>. Philadelphia, The Better Baby Press.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Doman G and Doman J (1994a) <i style="mso-bidi-font-style: normal;">How to multiply your baby’s intelligence. </i>New York, Avery.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Fowler W (1966) <i style="mso-bidi-font-style: normal;">Longitudinal Study of Early Stimulation in the Emergence of Cognitive Processes,’</i> a paper delivered at the Conference of Preschool Education, University of Chicago. <o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Gardner H (1993) <i style="mso-bidi-font-style: normal;">The unschooled mind</i>. London, Fontana.<o:p></o:p></span></div><div class="MsoFootnoteText"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Goleman D (1995) <i style="mso-bidi-font-style: normal;">Emotional Intelligence</i>. Bloomsbury, New York.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Herrnstein RJ & Murray C (1994) <i style="mso-bidi-font-style: normal;">The Bell Curve: Intelligence and Class Structure in American Life</i>. New York, Free Press.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Hooker D (1958) <i style="mso-bidi-font-style: normal;">Evidence of prenatal functions of the central nervous system in man</i>. James Arther Lecture on the evolution of the Human Brain, 1957. New York, The American Museum of Natural History. (In LeWinn, 1969)<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Ibuka M (1977) <i style="mso-bidi-font-style: normal;">Kindergarten is too late</i>. London, Souvenir Press.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Ilich ID (1970) <i style="mso-bidi-font-style: normal;">Deschooling Society</i>. London, Penguin.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Klosovskii BN (1963) <i style="mso-bidi-font-style: normal;">The development of the brain and its disturbance by harmful factors</i>. Oxford, Pergamon. (In LeWinn, 1969)<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Krech D (1966) Reports of sections and societies, general sessions (AAAS): Behaviour, brain and biochemistry. <i style="mso-bidi-font-style: normal;">Science</i>, 151:858. (In LeWinn, 1969)<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Krech D (1966a) <i style="mso-bidi-font-style: normal;">In search of the engram</i>. Med Op Rev 1:20. (In LeWinn, 1969)<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Langworthy OR (1933) Development of behaviour patterns and myelinization of the nervous system in the human fetus and infant. <i style="mso-bidi-font-style: normal;">Contributions to embryology</i>, No. 139. Carnegie Institution of Washington. Publication No 443, Sept. (In LeWinn, 1969)<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">LeWinn E (1969) <i style="mso-bidi-font-style: normal;">Human Neurological Organization</i>, Springfield (Ill.), Thomas. <o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">McGuinness D (1997) <i style="mso-bidi-font-style: normal;">Why children can’t read</i>. Penguin, London.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Murray C (1996) Murray’s precis. <i style="mso-bidi-font-style: normal;">Current anthropology</i>, 37. Supplement. February.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Papert, S. (1993) <i style="mso-bidi-font-style: normal;">The children’s machine.</i> New York, HarperCollins. <o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Parsons SF (1993) <i style="mso-bidi-font-style: normal;">Studies in the Education of Adults</i>, vol.22, no.1, pp.49-58. In Culture and processes of adult learning, M Thorpe, R Edwards, and A Hanson. London, Routledge (1993).<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Penfield W (1964) The uncommitted cortex: The child's changing brain. <i style="mso-bidi-font-style: normal;">The Atlantic,</i> July. pp 77-81). (In LeWinn, 1969)<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Penfield W & Roberts L (1959) <i style="mso-bidi-font-style: normal;">Speech and Brain Mechanisms</i>. London, Oxford Univ. Press. (In Beck, 1969)<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Pressey SL (1955). Concerning the nature and nurture of genius. <i style="mso-bidi-font-style: normal;">Scientific Monthly</i>, 80, 123-129. <o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Stephens GL (1964) ‘Reading for young children, in <i style="mso-bidi-font-style: normal;">Building the foundations for creative learning,</i> Urban K. Fleege, ed., New York, American Montessori Society.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Stendler CB. (1964) <i style="mso-bidi-font-style: normal;">Readings in child behaviour and development.</i> New York, Harcourt. <o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Suzuki, S. (1969) <i style="mso-bidi-font-style: normal;">Nurtured with love.</i> New York, Exposition Press.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Suzuki S. (1981) <i style="mso-bidi-font-style: normal;">Ability development from year zero</i>. Ability development, Athens, Ohio.<i style="mso-bidi-font-style: normal;"><span style="text-transform: uppercase;"><o:p></o:p></span></i></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">Tizard B and Hughes M (1984) <i style="mso-bidi-font-style: normal;">Young children learning</i>. London, Fontana.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 9pt; mso-bidi-font-size: 10.0pt;">White RL (1959) Motivation reconsidered: The Concept of Competence, <i style="mso-bidi-font-style: normal;">The Psychological Review,</i> Vol. 66.</span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-weight: bold;"><br /></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-weight: bold;">Finally, a word of thanks</span> </div><div class="MsoNormal">I wish to place on record my thanks to my family, and especially my wife Teresa, for encouraging me throughout my second education – and for being so forgiving about the clutter and mess which I surround myself with as I put my assignments together.</div><div class="MsoNormal"><o:p></o:p></div><!--EndFragment--><br /><br /></div><br /></div></div></div><div class="MsoNormal">[I shall upload the rest as soon as I can]</div><br />[Note: The difference in fonts and line spacing is a result of the haphazard nature of cutting and pasting into Blogger! It seems to affect headings, mostly - sometimes they transfer over in a very large typeset, sometimes the font is the smallest. </div>Paul Youdhttp://www.blogger.com/profile/11025826576593530708noreply@blogger.com0tag:blogger.com,1999:blog-8015179386642966363.post-16189961399667129772023-09-28T22:31:00.002+01:002023-10-01T15:47:35.950+01:00PASSING ON BREADMAKING SKILLS - BREAD IN A FRYING PAN <p><span style="font-size: medium;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW7GTmcrecQaCmajVi0Ti62bFzQnk50QmQkGVKZdSPuKt5BXQznmiV0HR_thQxcd_zkv9EkXONtLTWO8Gegk3RqVLcPIt00eZPs524T7iHSMsxkDl4tsGRodVCZlJDejZEx5mVCpGbRpC2-KoDPA5QsyawKa0jFa8MUKbx9b4CJOFqnEmkzRdE2rIDmnk/s1534/Screenshot%202023-08-11%20at%2003.48.55.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1534" data-original-width="1186" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW7GTmcrecQaCmajVi0Ti62bFzQnk50QmQkGVKZdSPuKt5BXQznmiV0HR_thQxcd_zkv9EkXONtLTWO8Gegk3RqVLcPIt00eZPs524T7iHSMsxkDl4tsGRodVCZlJDejZEx5mVCpGbRpC2-KoDPA5QsyawKa0jFa8MUKbx9b4CJOFqnEmkzRdE2rIDmnk/s320/Screenshot%202023-08-11%20at%2003.48.55.png" width="247" /></a></span></div><p></p><p><span style="font-size: medium;"><span style="font-family: inherit;">Walking around Taunton the other day, I was stopped by a woman who said, "Excuse me, are you Paul Youd? " She turned out to be a student I'd known about 20 years ago - and she told me that I'd inspired her to get into teaching breadmaking! She'd taken the City and Guilds Teaching Adults course and had been teaching </span>bread making classes<span style="font-family: inherit;"> for about 10 years. Needless to say I was thrilled to hear this.</span></span></p><p><span style="font-family: inherit; font-size: medium;">Then, this morning, I heard that world famous violinist Anne-Sophie Mutter was considering retiring. But she said that, tucked away in her head are something like 60 symphonies, plus countless other classical works - and she'd like to pass on all that musical knowledge in retirement.</span></p><p><span style="font-family: inherit; font-size: medium;">This struck a chord with me! I taught breadmaking from 1993 until 2020, and I've got countless bread recipes and methods tucked away in <i>my</i> head. Which I'd like to pass on - by means of this post, and also the numerous other recipes that are on this blog. And if I could inspire someone to begin teaching breadmaking - that would be awesome!</span></p><p><span style="font-family: inherit; font-size: medium;">Given the present-day cost of living crisis, I've given up using the oven to bake my bread - instead I bake my bread in a large, dry frying pan, which I cover, creating a sort of <a href="https://en.wikipedia.org/wiki/Dutch_oven">Dutch oven</a>. I also keep back a portion of dough in the fridge, which I then add to my next batch, so it's sort of sourdough-ish. On occasion, if I'm organised and have the time, I won't use any dried yeast, but generally I use half a teaspoon of dried yeast to hurry the process along.</span></p><div style="text-align: left;"><span style="font-family: inherit; font-size: medium;"><b>Starting from scratch</b>:</span></div><div style="text-align: left;"><div><span style="font-family: inherit; font-size: medium;">For the first batch of bread, use 750g of flour; 525g water; 1 teaspoon dried yeast, half a teaspoon sugar and a small splash of olive oil. Mix into a dough as specified, then weigh off 850g of dough for the bread you’re about to make, and place the residue in a sealed container (I use an ice cream tub - but, remove the ice cream first! 😉)</span></div><div><span style="font-family: inherit; font-size: medium;">This will stay happily in your fridge until you want to make another batch of bread.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><b>From then on</b>:</span></div><div><br /></div></div><div style="text-align: left;"><span style="font-family: inherit;"><span style="font-family: inherit; font-size: medium;"><b>Ingredients</b>:</span><br /><span style="font-size: medium;">500g breadmaking flour - I use Doves organic wholemeal flour</span><br /><span style="font-size: medium;">1/2 teaspoon salt ( instead of the usual 1 tsp - this is a tasty flour which doesn't need all that much salt)</span></span></div><div style="text-align: left;"><span style="font-size: medium;"><span style="font-family: inherit;">1/2 </span>teaspoon<span style="font-family: inherit;"> of dried yeast (+half a tsp sugar), or a heaped </span>teaspoon<span style="font-family: inherit;"> of fresh - leave this out if you're going for the sourdough version</span></span></div><div style="text-align: left;"><span style="font-size: medium;"><span style="font-family: inherit;">350ml </span>lukewarm water</span></div><div style="text-align: left;"><span style="font-size: medium;">1 dessertspoon olive oil (I generally just add a small splash - not keen on oily spoons!)</span></div><div style="text-align: left;"><span style="font-size: medium;"><br /></span></div><div style="text-align: left;"><span style="font-size: medium;"><b>Method</b>:</span></div><div style="text-align: left;"><span style="font-size: medium;">Stir the yeast (and sugar if using) into the liquid and leave for 5 minutes.</span></div><div style="text-align: left;"><span style="font-size: medium;">Measure the dry ingredients and place them in a large mixing bowl</span></div><div style="text-align: left;"><span style="font-size: medium;">Add the yeast liquid plus a modicum of olive oil</span></div><div style="text-align: left;"><span style="font-size: medium;">Mix together with either your hands or a table knife - if you're using your hand, I recommend you hold the bowl with one hand and mix with the other. That way you'll have a clean hand with which to answer the phone if it rings. </span></div><div style="text-align: left;"><span style="font-size: medium;">Halfway through mixing, incorporate your dough from the fridge. This will look a bit gloopy, and smell rather odd, but it's fine, believe me! And there's no need to wash this out - you're going to put some dough back in it shortly.</span></div><div style="text-align: left;"><span style="font-size: medium;">Lift the side of the bowl whilst mixing - that way you can utilise a bit of gravity to help you</span></div><div style="text-align: left;"><span style="font-size: medium;">When it all comes together as a dough, lift it out onto the table and begin to knead. You may have to add a little extra flour or water to ensure you have a firm, manageable dough - a little tacky to the touch.</span></div><div style="text-align: left;"><span style="font-size: medium;">Knead by flattening the dough, then folding it over. I generally repeat this action around 50 times - I've found this is about the right number which ensures the ingredients are thoroughly mixed - important if you're incorporating some white flour in the mix, which many people do to give a lighter loaf.</span></div><div style="text-align: left;"><span style="font-size: medium;">When you're happy with your dough, weigh off the 850g of dough you are about to use, and place the rest of it - about 400g - back in the container and place it in the fridge until needed again. There is no need to wash this container. </span></div><div style="text-align: left;"><span style="font-size: medium;">Now divide your dough in two, then each half into 5 pieces. Shape these into bun shapes, then flatten them out - with with your hand or with a rolling pin. How big you want these to spread out depends on how big your frying pan is. Mine is quite big, and I find that 5 will fit comfortably. You may need to sprinkle your rolls with a little flour to stop them sticking to your hand or the worktop. </span></div><div style="text-align: left;"><span style="font-size: medium;">As you shape them, place them on a baking sheet covered with a floured piece of baking parchment to allow them to rise and cover with a dry tea towel.</span></div><div style="text-align: left;"><span style="font-size: medium;">Now you can either leave them to rise by themselves, or, like I do, place the baking sheet on top of your frying pan on a low heat.</span></div><div style="text-align: left;"><span style="font-size: medium;">Keep an eye on them, and when you can ascertain they are beginning to rise, you can put the first batch in the frying pan - they will continue to rise a little during the first part of the baking process.</span></div><div style="text-align: left;"><span style="font-size: medium;">Cover the frying pan to create the Dutch oven.</span></div><div style="text-align: left;"><span style="font-size: medium;">On a low heat, mine take about 6 minutes each side, but you'll need do a bit of trial error to see how long the rolls take in your set-up.</span></div><div style="text-align: left;"><span style="font-size: medium;">So, after 6 (or so) minutes, turn each roll over carefully, using a spatula.</span></div><div style="text-align: left;"><span style="font-size: medium;">Bake the second side for a further 6 minutes. Remember, it's always better to over bake your bread than underbake it.</span></div><div style="text-align: left;"><span style="font-size: medium;">Put the first batch on a cooling rack or tea towel and repeat with the second batch.</span></div><div style="text-align: left;"><span style="font-size: medium;">When you're satisfied they're all done, take a breadknife, split one of the rolls in two, add your spread of choice (mine is homemade marmalade) and savour the flavour of homemade bread, and revel in your success!</span></div><div style="text-align: left;"><span style="font-size: medium;">Any comments or questions, I'll gladly answer them!</span></div><div style="text-align: left;"><span style="font-size: medium;"><br /></span></div><div style="text-align: left;"><span style="font-size: medium;">Why use a frying pan and not the oven? My electric oven takes 10 minutes to warm up, and a loaf takes 40 minutes. The frying pan is on for a total of 24 minutes, roughly, and the cost is a fraction of using the oven.</span></div><div style="text-align: left;"><span style="font-size: medium;"><br /></span></div><div style="text-align: left;"><span style="font-size: medium;"><b>The sourdough version:</b></span></div><div style="text-align: left;"><span style="font-size: medium;">This takes all day, so you can either: Make the dough the night before, place the residue back in the fridge and leave the bulk of the dough overnight. So, cover the dough with your upturned bowl and place a tea-towel over the top. </span></div><div style="text-align: left;"><span style="font-size: medium;">Or: Start the process in the morning.</span></div><div style="text-align: left;"><span style="font-size: medium;">The procedure is exactly the same as above, from where the dough is divided into 10 pieces and shared into flat rolls - except these will be left to rise all day.</span></div><div style="text-align: left;"><span style="font-size: medium;"><br /></span></div><div style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwrGjnUUPKMXqqJQnu4plEcymkIeRb58tgZN3is4zt8qhw1Rwqmo3GRyZ_Xktf5I9cIOiLWX-rnnNhVWAXfxEWQH8nAUcXOOIgCEtAZhtKhkMAGzBfH5sS93X00Pto8L6Q4gdAcS-eNI-UJ3RwpXuGXKe4uqUti12T6il8j4gYbXCsF2qSfZww_6VzEyA/s4032/IMG_2779.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwrGjnUUPKMXqqJQnu4plEcymkIeRb58tgZN3is4zt8qhw1Rwqmo3GRyZ_Xktf5I9cIOiLWX-rnnNhVWAXfxEWQH8nAUcXOOIgCEtAZhtKhkMAGzBfH5sS93X00Pto8L6Q4gdAcS-eNI-UJ3RwpXuGXKe4uqUti12T6il8j4gYbXCsF2qSfZww_6VzEyA/s320/IMG_2779.jpeg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Freshly shaped - cover and leave all day</td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFaDOh-V2ne8IVGtzAhXah1KajkZh1obg0GB2plwi7vwOxni0WrebQryn1cMhGJK0TZ5rzoo0nnXL-KvlBc3UZ0mOwuLRMZxeua0OziccXJ1M67JDYE20zBpDVAIYDr7h1zRm0L_x9UO3HlbpYcCD2jdMtYmTCYRdLFgvODzekmf7f9xzWoD9rtAz1jmE/s4032/IMG_2783.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFaDOh-V2ne8IVGtzAhXah1KajkZh1obg0GB2plwi7vwOxni0WrebQryn1cMhGJK0TZ5rzoo0nnXL-KvlBc3UZ0mOwuLRMZxeua0OziccXJ1M67JDYE20zBpDVAIYDr7h1zRm0L_x9UO3HlbpYcCD2jdMtYmTCYRdLFgvODzekmf7f9xzWoD9rtAz1jmE/s320/IMG_2783.jpeg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">11 hours later - ready to be baked</td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtdYu_w7NczKi1woU9Z0eBAIRX_VBv1EYLMDN-NITyAYFTrgS58xhuTyip8EvrfOp1Mvmn8CQ_Fe5tqrctHrlq4UoS9Rui7El-CSs16EHsKmxjY0v5oHRgkyKsew5AnaWTGHxfLPdbAeilct8DUjLEcLjkR1gZd23uidpfIHcGtQ_DXRKjDABjc5Zvi7g/s4032/IMG_2784.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtdYu_w7NczKi1woU9Z0eBAIRX_VBv1EYLMDN-NITyAYFTrgS58xhuTyip8EvrfOp1Mvmn8CQ_Fe5tqrctHrlq4UoS9Rui7El-CSs16EHsKmxjY0v5oHRgkyKsew5AnaWTGHxfLPdbAeilct8DUjLEcLjkR1gZd23uidpfIHcGtQ_DXRKjDABjc5Zvi7g/s320/IMG_2784.jpeg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">A dough scraper/cutter - very useful for transferring the rolls into the frying pan</td></tr></tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX8wR5Zybi0vZMMttziZ4Tcallqf4Zr2-e4FCwB4dGejgQIWW8J0XG4sft0VYJV_Ou7HLS4DsACxJm4Llq-w1hvdBLKgo7jr_ekF4DT0mDisC7hssFE7fskKGr_xBpsx6KzdsFynuXnL3oupkmeZang7Wop9G_UD6zx_C6SCSCGdSEqU5NfWGp1557eko/s4032/IMG_2785.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4032" data-original-width="3024" height="321" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX8wR5Zybi0vZMMttziZ4Tcallqf4Zr2-e4FCwB4dGejgQIWW8J0XG4sft0VYJV_Ou7HLS4DsACxJm4Llq-w1hvdBLKgo7jr_ekF4DT0mDisC7hssFE7fskKGr_xBpsx6KzdsFynuXnL3oupkmeZang7Wop9G_UD6zx_C6SCSCGdSEqU5NfWGp1557eko/w241-h321/IMG_2785.jpeg" width="241" /></a><br /><br /><br /><br /></td></tr><tr><td class="tr-caption" style="text-align: center;">Freshly baked<br /><br /></td></tr></tbody></table></div><br /><br /><span style="font-size: medium;"><br /></span></div><div style="text-align: left;"><span style="font-size: medium;"> </span></div><p style="text-align: left;"><br /></p>Paul Youdhttp://www.blogger.com/profile/11025826576593530708noreply@blogger.com0tag:blogger.com,1999:blog-8015179386642966363.post-57446209341381551382023-04-19T01:24:00.002+01:002023-11-01T19:30:52.137+00:00A WHOLE FOOD PLANT-BASED (VEGAN) DIET AND CANCER<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="background-color: white; font-stretch: normal; line-height: normal;"><p style="color: #262626; font-family: Georgia; font-size: 18px; font-stretch: normal; line-height: normal; margin: 0px;"><br /></p><p style="color: #262626; font-family: Georgia; font-size: 18px; font-stretch: normal; line-height: normal; margin: 0px;">21st April 2023</p><p style="color: #262626; font-family: Georgia; font-size: 18px; font-stretch: normal; line-height: normal; margin: 0px;">Just in - <a href="https://www.youtube.com/watch?v=VDdqwqwY77M">turkey tail mushrooms</a> prove effective against some cancers.</p><p style="color: #262626; font-family: Georgia; font-size: 18px; font-stretch: normal; line-height: normal; margin: 0px;"><br /></p><p style="color: #262626; font-family: Georgia; font-size: 18px; font-stretch: normal; line-height: normal; margin: 0px;">Why is there such a huge disparity in prostate cancer rates? For instance the incidence of clinically malignant prostate cancer is highest in African-Americans—some 30-fold greater than in Japanese men, and 120 times greater than seen in Chinese men in Shanghai. The reason has to do with lifestyle.</p>
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<p style="color: #262626; font-family: Georgia; font-size: 18px; font-stretch: normal; line-height: normal; margin: 0px;">When I began <a href="https://nobreadisanisland.blogspot.co.uk/2012/02/eat-less-live-longer.html"><span style="color: #37291b;">intermittent fasting</span></a> (something else I would recommend for optimum health), I did so because it was shown to reduce the level of IGF-1 (insulin growth factor 1) in the body: IGF-1 being a marker of cancer risk (the more IGF-1, the more risk of cancer growth). It turns out that a WFPB diet also lowers IGF-1. Cow’s milk, being designed to produce a 600lb calf in very short order, is packed with IGF-1. (It’s also, because cows are made to produce milk whilst pregnant, full of oestrogen and other unwanted hormones).</p><p style="color: #262626; font-family: Georgia; font-size: 18px; font-stretch: normal; line-height: normal; margin: 0px;"><br /></p><p style="color: #262626; font-family: Georgia; font-size: 18px; font-stretch: normal; line-height: normal; margin: 0px;">At the last count, I have four friends and family members suffering from cancer. Here I've tried to gather in one place, all the info I can find on the subject.</p><p style="color: #262626; font-family: Georgia; font-size: 18px; font-stretch: normal; line-height: normal; margin: 0px;"><br /></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="color: #262626; font-family: Georgia; font-size: medium;">"</span><span style="color: #4a4a4a; font-family: Open Sans, Helvetica, Arial, sans-serif, Helvetica, Arial, sans-serif;"><span style="caret-color: rgb(74, 74, 74);">Cancer is one of the leading causes of death worldwide, and there is an urgent need for a new direction in battling this disease. That’s why the Physicians Committee for Responsible Medicine (PCRM) has created materials specifically for cancer prevention and survival."</span></span></p><p style="color: #262626; font-family: Georgia; font-size: 18px; font-stretch: normal; line-height: normal; margin: 0px;"><br /></p><p style="color: #262626; font-family: Georgia; font-size: 18px; font-stretch: normal; line-height: normal; margin: 0px;"><a href="https://www.pcrm.org/health-topics/cancer">https://www.pcrm.org/health-topics/cancer</a></p>
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<p style="color: #0e0e0e; font-family: Georgia; font-size: 18px; font-stretch: normal; line-height: normal; margin: 0px;"><span style="color: #262626;">Dr Michael Greger, who runs NutritionFacts.org, has many short videos on how diet influences cancer. </span></p><p style="color: #0e0e0e; font-family: Georgia; font-size: 18px; font-stretch: normal; line-height: normal; margin: 0px;"><span style="color: #262626;"><br /></span></p><p style="color: #0e0e0e; font-family: Georgia; font-size: 18px; font-stretch: normal; line-height: normal; margin: 0px;"><span style="color: #262626;"><span style="color: #37291b;"><a href="https://nutritionfacts.org/topics/cancer/">Cancer and a WFPB diet</a></span></span>. (Whenever I look at one of Dr Greger's videos, it's always worth checking out the comments section, there is a wealth of info in there - plus some inspirational stories!)</p><p style="color: #0e0e0e; font-family: Georgia; font-size: 18px; font-stretch: normal; line-height: normal; margin: 0px;"><br /></p><p style="color: #0e0e0e; font-family: Georgia; font-size: 18px; font-stretch: normal; line-height: normal; margin: 0px;">Fasting and cancer:</p><p style="color: #0e0e0e; font-family: Georgia; font-size: 18px; font-stretch: normal; line-height: normal; margin: 0px;"><a href="https://www.youtube.com/watch?v=9CxMsqpzhT4&t=13s">https://www.youtube.com/watch?v=9CxMsqpzhT4&t=13s</a></p>
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<p style="color: #37291b; font-family: Georgia; font-size: 18px; font-stretch: normal; line-height: normal; margin: 0px;"><span style="text-decoration: underline;"><a href="https://www.drcarney.com/blog/entry/protect-your-prostate-from-cancer">Protect your prostate from cancer</a></span></p>
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<p style="color: #1f242d; font-family: Georgia; font-size: 18px; font-stretch: normal; line-height: normal; margin: 0px;"><span style="color: #37291b; text-decoration: underline;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/16965238">Effects of a low-fat, high-fiber diet</a></span> and exercise program on breast cancer risk factors in vivo and tumor cell growth and apoptosis in vitro.</p>
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<p style="color: #37291b; font-family: Georgia; font-size: 18px; font-stretch: normal; line-height: normal; margin: 0px;"><span style="text-decoration: underline;">https://www.pcrm.org/health-topics/cancer</span></p>
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<p style="color: #0e0e0e; font-family: Georgia; font-size: 18px; font-stretch: normal; line-height: normal; margin: 0px;">Stunning results from the <a href="https://www.youtube.com/watch?v=lx3oNrh2b6g"><span style="color: #37291b;">largest diet/nutrition study ever</span></a>: Cornell University: </p>
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<p style="color: #37291b; font-family: Georgia; font-size: 18px; font-stretch: normal; line-height: normal; margin: 0px;"><span style="text-decoration: underline;"><a href="https://www.drmcdougall.com/2015/02/28/a-healthy-diet-will-slow-andor-stop-most-cancers/">A healthy diet will slow and/or stop most cancers</a></span><span style="color: #0e0e0e;">: Why not?</span></p>
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<p style="color: #0e0e0e; font-family: Georgia; font-size: 18px; font-stretch: normal; line-height: normal; margin: 0px;">“Study finds vegan blood is 8 times more effective at killing cancer cells.”</p>
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<p style="color: #0e0e0e; font-family: Georgia; font-size: 18px; font-stretch: normal; line-height: normal; margin: 0px;">I didn’t know just what study to link that sentence to, but if you put that into a search engine, you get loads of results.</p>
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<p style="color: #0e0e0e; font-family: Georgia; font-size: 18px; font-stretch: normal; line-height: normal; margin: 0px;">Finally, there’s help available here, from someone who has been through it:</p>
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<p style="color: #0e0e0e; font-family: Georgia; font-size: 18px; font-stretch: normal; line-height: normal; margin: 0px;"><span style="text-decoration: underline;"><a href="http://chrisbeatcancer.com">chrisbeatcancer.com<span style="color: #0e0e0e;"></span></a></span></p><div><br /></div></div>
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Paul Youdhttp://www.blogger.com/profile/11025826576593530708noreply@blogger.com0tag:blogger.com,1999:blog-8015179386642966363.post-30823834117365356562023-02-14T14:37:00.004+00:002023-04-19T01:17:34.489+01:00SOME OF THE MANY BENEFITS OF FASTING - FIGHTS COVID, CANCER, AGING, AND MORE<p style="background-color: white; font-stretch: normal; line-height: normal; margin: 0px;"><span style="color: #0d0d0d; font-family: Helvetica;"><span style="font-size: 14px;">(I have previously posted about intermittent fasting </span></span><a href="https://nobreadisanisland.blogspot.com/2014/02/intermittent-fasting-and-cancer.html" style="color: #0d0d0d; font-family: Helvetica; font-size: 14px;" target="_blank">here</a><span style="color: #0d0d0d; font-family: Helvetica;"><span style="font-size: 14px;"> and </span></span><a href="https://nobreadisanisland.blogspot.com/2013/03/intermittent-fasting-and-calorie.html" style="color: #0d0d0d; font-family: Helvetica; font-size: 14px;" target="_blank">here</a><span style="color: #0d0d0d; font-family: Helvetica;"><span style="font-size: 14px;">. What follows is general - pretty comprehensive it seems to me - info about the benefits of fasting</span><span style="caret-color: rgb(13, 13, 13); font-size: 14px;">.)</span></span></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 13px; font-stretch: normal; line-height: normal; margin: 0px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">[This person fasted when they caught covid] and it was gone completely in a couple days, absolutely nothing. [Study of one] Some of the many benefits of doing occasional extended fasting: Blood clotting is reduced and blood clots and arterial plaque are reabsorbed into the body. Blood pressure is quickly and dramatically lowered. </p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">Fribrosis/scarring is reversed over time and telomeres are lengthened, which also helps with lung fibrosis. </p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">Fasting increases nitric oxide.</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">Fasting stimulates phagocytosis, the ingestion of bacteria, plaques and viruses by the immune system. It will also remove any 'foreign material' that is not supposed to be there.</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">After 72 hours or more fasted, your body recycles large numbers of immune bodies and creates new ones, rejuvenating your entire immune system. </p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">Vitamin D plasma levels are increased, and vitamin D in turn increases autophagy.</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">Fasting increases anti-aging Yamanaka factors!</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">Fasts from 36-96 h actually INCREASE metabolic rate due to norepinephrine release! </p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">Weight loss from fasting only loses10% lean tissue and 90% fat compared to the typical 25% lean tissue and 75% fat lost when calorically restricting for long periods. The hunger hormone ghrelin lowers with extended fasting and rises from dieting. </p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">Blood sugar and insulin are lowered, allowing white blood cells to move more freely throughout the body and do their job. Ideal blood sugar is around 80. Some viruses activate glycolosis (the release of sugar in the body) and clinically it has been shown that decreasing glucose metabolism in the body weakens the influenza virus.</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">Thymus is regenerated, which suppresses aging and renews the immune system. </p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">When you move out of MTOR your body shuts down the building blocks of the cell which are used to produce organelles and proteins. This means the mechanisms needed by viruses to replicate are by and large unavailable when you are in a deeply fasted state.</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">What breaks a fast? Anything with protein or carbohydrates in it will break a fast, though if the amount is tiny you will go back into ketosis very quickly. Most teas and herbs are OK. Most supplements and meds will either break ketosis directly or contain a filler that will. Many medications are dangerous to take while fasting so you may have to talk to your dr. about discontinuing them during a fast.</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">Fasts of several days will not affect short term female fertility and may increase long term fertility, especially in women with PCOS.</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">Does fasting lower testosterone? No, it raises it when the fast is broken by increasing lutenizing hormone and helps build muscle by increasing insulin sensitivity!</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">The hormone Leptin is an immunomodulator that keeps the body from attacking itself and obesity causes leptin resistance. Fasting very quickly reduces leptin resistance and leptin levels and one day of fasting can cut your leptin levels in half and gets your immune system working properly again!</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">Does the body preferentially prefer glucose as a fuel? No, your body always runs mainly on fat except for brief periods of very intense exercise. Your brain also prefers to burn ketones at a rate of around 2.5 to 1 when they are available in equal quantity to glucose.</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">Fasting stimulates the AMPK complex and activates autophagy. Autophagy (literally self eating) will cause cells to recycle foreign matter such as viruses and kill cancerous and senescent cells. AMPK does many helpful things in the body including activating the body's antioxidant defenses. </p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">Deep ketosis virtually eliminates chronic inflammation in the body. This can offset the life threatening symptoms of viral pneumonia which effectively kills you through inflammation. This also creates BHB ketones in your body, which also help your immune system and anti-oxidative system, especially in the brain. Ketones also provide an additional energy source during infection, which is critical when trying to fight off a bug. In fact you can have as much as three times the total energy available in your blood when you are in deep ketosis, or even more.</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">It increases mitochondrial function and repairs mitichondrial DNA, leading to improved ATP production and oxygen efficiency and thereby making cells better able to fight off infection. Increased mitochondrial function also has the added benefit of increasing your metabolism and cancer prevention!</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">When you fast, this stimulates apoptosis in senescent or genetically damaged cells. This kills these cells off completely. Senescent cells are responsible for the effects of aging and are the root cause of the development of cancer. If it were possible to destroy them all it would completely stop aging and cancer. That is not possible but fasting can help limit these effects by killing off many of the affected cells and limiting the future effects of aging.</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">Fasting also releases BDNF and NGF in the blood which stimulates new nerve and brain cell growth, helping a great deal with diseases like MS, peripheral neuropathy and Alzheimers.</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">In fact, the biochemical regulator of BDNF production is beta-hydroxybutyrate, which is the same ketone the body produces to nourish the brain while fasting.</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">Fasting also increases telomere length, negating some of the effects of aging at a cellular level.</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">A fasting mimicking diet for 3-5 days in a row also provides many of the same benefits as water fasting. FMD usually has 200-800 calories, under 18 g of protein and under 18 g of carb.</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">Exogenous ketones can aid with fasting, making it easier in healthy people and allowing some people with specific issues to fast in spite of them without worrying as much about hypoglycemia.</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">Children, pregnant or nursing women should not fast for periods longer than 16 hours. People with pancreatic tumors or certain forms of hypoglycemia generally cannot fast at all. Type 1 diabetics can also fast but it is more complicated and should be approached with caution as it could lead to ketoacidosis. Those with Addison's disease may also be unable to fast without liberal use of exogenous ketones, depending on severity. If you experience extreme symptoms of some kind, especially dizziness then simply break the fast and seek advice.</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">Resources:</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://www.cell.com/molecular-cell/fulltext/S1097-2765(18)30605-1?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1097276518306051%3Fshowall%3Dtrue</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://www.clinicaltrials.gov/ct2/show/NCT04375657</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://pubmed.ncbi.nlm.nih.gov/7714088/</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://pubmed.ncbi.nlm.nih.gov/31877297/</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://pubmed.ncbi.nlm.nih.gov/23707514/</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://clinical.diabetesjournals.org/content/36/3/217</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://europepmc.org/article/MED/22402737?javascript_support=no</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2265.2005.02288.x</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://www.collective-evolution.com/2017/05/16/study-shows-how-fasting-for-3-days-can-regenerate-your-entire-immune-system/</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://pubmed.ncbi.nlm.nih.gov/29727683/</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://www.nejm.org/doi/full/10.1056/NEJMc2001176</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://pubmed.ncbi.nlm.nih.gov/23408502/</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://pubmed.ncbi.nlm.nih.gov/27569118/</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://pubmed.ncbi.nlm.nih.gov/21410865/</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">http://www.sciencedirect.com/science/article/pii/S0005272806000223</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1413655/</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2815756/</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">http://www.cell.com/cell-metabolism/abstract/S1550-4131(15)00224-7</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://www.ncbi.nlm.nih.gov/gene/25712</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1779438/</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://pubmed.ncbi.nlm.nih.gov/6859089/</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://www.ncbi.nlm.nih.gov/pubmed/23876457</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://repository.upenn.edu/cgi/viewcontent.cgi?article=1537&context=edissertations</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://www.cell.com/cell/fulltext/S0092-8674(19)30849-9</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://www.ncbi.nlm.nih.gov/pubmed/25686106</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://www.health.harvard.edu/heart-health/abundance-of-fructose-not-good-for-the-liver-heart</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://pubmed.ncbi.nlm.nih.gov/20102774/</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://www.ncbi.nlm.nih.gov/pubmed/10232622</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://academic.oup.com/ajcn/article/81/1/69/4607679</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://pubmed.ncbi.nlm.nih.gov/25909219/</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://www.nejm.org/doi/full/10.1056/NEJMoa012908</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://pubmed.ncbi.nlm.nih.gov/15522942/</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6407435/</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://www.arcjournals.org/pdfs/ijrsb/v3-i11/7.pdf</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://www.amjmedsci.org/article/S0002-9629%2815%2900027-0/fulltext</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://pubmed.ncbi.nlm.nih.gov/20921964/</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6141719/</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.2019.33.1_supplement.819.10</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://www.biorxiv.org/node/93305.full</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7093158/</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://pubmed.ncbi.nlm.nih.gov/28235195/</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://www.ncbi.nlm.nih.gov/pubmed/24905167</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://www.ncbi.nlm.nih.gov/pubmed/10859646</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://n.neurology.org/content/88/16_Supplement/P3.090</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://www.nia.nih.gov/news/research-intermittent-fasting-shows-health-benefits</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://medicalxpress.com/news/2022-10-treatment-pulmonary-fibrosis-focus-telomeres.html</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://www.sciencedirect.com/science/article/pii/S1931312809002832</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5895342/</p><p style="background-color: white; color: #0b46ca; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6526871/</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">This list compiled over years of research by the user known as Pottenger's Human on youtube but feel free to copy and paste this anywhere you like, no accreditation needed!</p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 17px;"><br /></p><p style="background-color: white; color: #0d0d0d; font-family: Helvetica; font-size: 14px; font-stretch: normal; line-height: normal; margin: 0px;">My channel which will always contain an updated version of this list of fasting benefits on the community tab. I also have playlists on fasting and health topics.</p>Paul Youdhttp://www.blogger.com/profile/11025826576593530708noreply@blogger.com0tag:blogger.com,1999:blog-8015179386642966363.post-88254807992967567252021-09-27T14:24:00.008+01:002021-10-04T11:24:03.054+01:00MY SECOND ULTRA, A VIRTUAL 50K OVER THE CHILTERNS.<p><b style="font-family: inherit;"><span style="font-size: large;">Sunday 3rd October 2021</span></b></p><p><span style="font-family: inherit;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBiDtp2HmgfizCXATVF09wj4qpVkTnzHvCB5VzAY46mYEL0jKNyIqq17Ixg-6V94i8qzbdnazMxs2frF3mwPyifEHLC9V7J6B_lTb9hbsNfotu7S-loBPpvQRe34BAnvnZovja95GgBr4/s2048/IMG_0595+2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1536" data-original-width="2048" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBiDtp2HmgfizCXATVF09wj4qpVkTnzHvCB5VzAY46mYEL0jKNyIqq17Ixg-6V94i8qzbdnazMxs2frF3mwPyifEHLC9V7J6B_lTb9hbsNfotu7S-loBPpvQRe34BAnvnZovja95GgBr4/s320/IMG_0595+2.JPG" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">And so it begins...7.55am - just 50k to go!</td></tr></tbody></table></span></p><p><span style="font-family: inherit;"><span style="font-size: large;">Well, we did it! The three of us - GS Alfie, son Ben, and myself - set off at 7.55 yesterday morning, and arrived back at 7.25 yesterday evening. So 11 hours 30; actual walking time was 9.38. We had 3 pitstops, one in a rural cafe, one at a local shop in one of the villages we walked though, and the main one, just after the halfway point, back at my son's house, where we changed into some dry clothing.</span></span></p><p><span style="font-family: inherit;"><span style="font-size: large;">Conditions were OK - it was a bit chilly early on, around 10C, and it was overcast - pretty good really. </span></span></p><p><span style="font-family: inherit;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyWIT_Gz1GIXlIip65DYCnDwaMXZolFKabha7fPGg2_cug3Wr1LBUuDqlInLfgKDYaZCrEQ0PvkISJDpE5L67c30y30R-N2JIawUmclaJP3IkVqlZSpi_xUVwUjDz958R6tfqNzvqkhwk/s2048/IMG_0598.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyWIT_Gz1GIXlIip65DYCnDwaMXZolFKabha7fPGg2_cug3Wr1LBUuDqlInLfgKDYaZCrEQ0PvkISJDpE5L67c30y30R-N2JIawUmclaJP3IkVqlZSpi_xUVwUjDz958R6tfqNzvqkhwk/s320/IMG_0598.JPG" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">12.44 - it had been raining for over 2 hours at this point and the previously very dry trails were beginning to show puddles here and there.</td></tr></tbody></table> <br /></span></p><p><span style="font-family: inherit;"><span style="font-size: large;">But it didn't stay that way! The forecast said to expect rain about 11am, but it began to rain about 10 - nothing heavy, but it was steady. The forecast I had seen showed green patches of rain over the Chilterns throughout the day - with the green turning to purple, which indicated heavier rain, for most of it. And so it proved. As soon as it began to rain I donned my poncho - hoping to keep my rucksack dry, and that worked, after a fashion. The rain steadily grew heavier, in line with the forecast. It wasn't comfortable, but there was nothing for it but to plough on. I have a mantra I bring out on these occasions, gleaned from one of the Rich Roll podcasts - "Being comfortable with being uncomfortable."</span></span></p><p><span style="font-size: large;">One of the joys of that first couple of hours was that we had wonderful views of loads of <a href="https://en.wikipedia.org/wiki/Red_kite">Red Kites</a>, soaring and swooping around us - sometimes just overhead. When the main diet here in the SW is the odd buzzard, this was a treat indeed!</span></p><p><span style="font-family: inherit;"><span style="font-size: large;">I learned a few things about endurance events, and myself, yesterday. One of them was that once it had been raining steadily for a longish period - say over an hour - rain became the norm, and it no longer bothered us. We all agreed on this. Another was that once my feet were wet - and this was inevitable, since the puddles eventually became too big to avoid - some time after the squelching had gone, my feet began to feel warm and dry again. They weren't, of course, but they felt OK. This was more noticeable with my Asics road trainers than with my Inov8 trail shoes. I had started off wearing my trail shoes, went to change socks at the halfway point, but didn't want to put dry socks into wet shoes - so I rather stupidly put on my dry trainers - which became soaked within 10 minutes of getting back on track!</span></span></p><p><span style="font-family: inherit;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiweil51YyGHIIVJKiXV-HKLTgeugwMn458wqGWqBmKglkiTFbi5SPxokRkIRXBsmPOYP90vp1JLM_C6tzs3coKzJnThP5TVejmtpMscxmJjkmEhDMx9LtY9OhWnLyhovSXj-VRExwsZ9w/s2048/IMG_0599.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1539" data-original-width="2048" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiweil51YyGHIIVJKiXV-HKLTgeugwMn458wqGWqBmKglkiTFbi5SPxokRkIRXBsmPOYP90vp1JLM_C6tzs3coKzJnThP5TVejmtpMscxmJjkmEhDMx9LtY9OhWnLyhovSXj-VRExwsZ9w/s320/IMG_0599.JPG" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">14.32 - by now we'd got used to the rain, and just accepted it.</td></tr></tbody></table></span></p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJTU9bHmq46BMrOQhYRtQyn0rFKcdMWlDpFczROe8z4ybK6v7ohO9Uygi5qZTUhJ2zNhbfZynY7F7nv9S3ViaUGQlwDvFAnMoG9kt5T-3tWUF1C3gR2mA3v_z-H3cvKNR8toH4vF1N8IM/s2048/fullsizeoutput_1789.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1850" data-original-width="2048" height="289" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJTU9bHmq46BMrOQhYRtQyn0rFKcdMWlDpFczROe8z4ybK6v7ohO9Uygi5qZTUhJ2zNhbfZynY7F7nv9S3ViaUGQlwDvFAnMoG9kt5T-3tWUF1C3gR2mA3v_z-H3cvKNR8toH4vF1N8IM/s320/fullsizeoutput_1789.jpeg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">15.34 - Glad to get out of these wet shorts! And, taking note of Paul Millson's advice to keep warm, I donned a pair of joggers and an extra fleece which I'd been carrying in my rucksack. So the poncho worked on my top half, at least. <span style="font-size: x-large; text-align: left;"> </span></td></tr></tbody></table></p><p><span style="font-size: large;">Knowing that vegan food would possibly be hard to find on the route, I had brought with me a couple of Gregg's vegan sausage rolls, and 4 pre-cooked Richmond meat-free sausages, plus, as a treat, a dozen dates stuffed with marzipan. I planned on having one of these every hour. In the event I had more than enough, and came home with 5 of the dates still uneaten. Not being a fan of hydrating with water, I took along a 1ltr flask with black coffee, and again, I still had half a mug left.</span></p><p><span style="font-size: large;">My son had the difficult task of guiding us around the route he had chosen, using a combination of his iPhone and Garmin watch. The rain was so persistent and heavy that he had trouble accessing the phone at times. But he kept us on track for the whole 50k - with about 75% trails and 25% roadwork.</span></p><p><span style="font-size: large;">I have to pay tribute to Alfie, who suffered a groin strain when he slipped early on - and he developed the odd blister But he never complained, and just got on with it. I saw a quote from Bob Unsworth, on The Ultra Challenge Club FB page, which I've relayed to Alfie: </span><span style="font-family: inherit; font-size: large;">"Doing it without the adrenaline buzz of an event makes it that much more impressive.”</span></p><p><span style="font-family: inherit; font-size: large;">We did 48k in daylight - just the final 2 in </span><span style="font-size: large;">darkness where we needed our head torches. In fact, as the light dwindled, so did the rain, finally. Just as we arrived home! Bloody typical! 😃😃</span></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6LaAeVFPlCB8gbiNS3xF6Qb3UMTdMGHUe5KmZnQBxCQiVBAmDl996Ifna4Nd0aP3Uv5btKSxVvpqH5-Lr8Yn5CdKqXBjl1GAxqNuN8XrE82OEsJ_ePNLiCBTixrkaQ7xmnG20Cgtv2Lk/s2048/IMG_0602.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1539" data-original-width="2048" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6LaAeVFPlCB8gbiNS3xF6Qb3UMTdMGHUe5KmZnQBxCQiVBAmDl996Ifna4Nd0aP3Uv5btKSxVvpqH5-Lr8Yn5CdKqXBjl1GAxqNuN8XrE82OEsJ_ePNLiCBTixrkaQ7xmnG20Cgtv2Lk/s320/IMG_0602.JPG" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">19.26 - 3 smiling faces! And why wouldn't we be happy - we'd just smashed 50k in nine and a half hours in the pouring rain, and we only had hot showers, warm, dry clothing and hot or cold drinks and a takeaway in front of us!</td></tr></tbody></table><br /><p><span style="font-size: large;">I can't begin to convey the feeling of satisfaction - along with some euphoria - that we all felt, as we finished. It had been a wonderful day, with some real highs, and one or two - very short in duration - lows, it must be said. But the opportunity to test ourselves, in our loved ones company, was something really special. A day I will savour for a long time - an occasion to remember, indeed!</span></p><p><span style="font-size: large;">A huge thanks to my supporters - the animals at Pear Tree Farm Sanctuary will also thank you. There's still time to donate - you'll find a link a little further down this blog. </span></p><p><span style="font-size: large;">These are the reason I'm fundraising - these guys will get to live out their whole lives in peace and freedom. Surrounded by nothing but love! But it costs money for feed, vets bills, etc. So any pennies you can spare will be hugely appreciated - and put to good use!</span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyMMEW5XpECP-m-70tMx0gV9IlEpG9p2SsBLhbPXBshKyZ34_F7xL83Tl7rUczOvGMazdCzv3GmfG6L4GhSSN_BoxqIRV1OUHWwxA0gfO5USCkmQubADNSbgkOpqUJ_lps0T6nHZkTTOE/s2048/IMG_0020+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyMMEW5XpECP-m-70tMx0gV9IlEpG9p2SsBLhbPXBshKyZ34_F7xL83Tl7rUczOvGMazdCzv3GmfG6L4GhSSN_BoxqIRV1OUHWwxA0gfO5USCkmQubADNSbgkOpqUJ_lps0T6nHZkTTOE/s320/IMG_0020+2.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-u7G_OvtbABhnv3W7d6ToForWd46RZZ3mjQFlzGKvfWWmXhAGG8XRIu6MB2gbALVBAvUdHSq1BTA0Hc7hyphenhyphenGtea9bJCwxN-HGkppYwA51zjzyf_VTDRXL8zW2NOhQ_YNTK16vbMJraOU8/s2048/IMG_0027+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-u7G_OvtbABhnv3W7d6ToForWd46RZZ3mjQFlzGKvfWWmXhAGG8XRIu6MB2gbALVBAvUdHSq1BTA0Hc7hyphenhyphenGtea9bJCwxN-HGkppYwA51zjzyf_VTDRXL8zW2NOhQ_YNTK16vbMJraOU8/s320/IMG_0027+2.JPG" width="240" /></a></div><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwX6Sbl63nngfolcncm40OSOQilyalr66luNWg74rrldVxfzDPViUOODhwU6BLkGAPZrAeMR2dZAZR-E6oqopg4_gwBUPNOeDsIvLPA7MR1rMaksQRsw-RjWdqkzLpuPHk3MYTl3kgiTE/s2048/IMG_0029+2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwX6Sbl63nngfolcncm40OSOQilyalr66luNWg74rrldVxfzDPViUOODhwU6BLkGAPZrAeMR2dZAZR-E6oqopg4_gwBUPNOeDsIvLPA7MR1rMaksQRsw-RjWdqkzLpuPHk3MYTl3kgiTE/s320/IMG_0029+2.JPG" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">I'll post their names, as soon as I find out from Bex at Pear Tree farm.</td></tr></tbody></table><br /><p><span style="font-size: large;">One last thought about my ultra adventures - and my ambition is to do 50 of these before my 100th birthday - or three a year: We can all do more than we think we can! In fact, we can all do <i>much</i> more than we think we can!</span></p><p><span style="font-size: large;">(As a treat for reading this far, I give you my chocolate cake recipe, down the side of this post - you'll be glad you did! An 8" cake, with only 5 ingredients and costing around 40p! What's not to like?)</span></p><p><b style="font-family: inherit;"><span style="font-size: large;">Monday 27th September 2021</span></b></p><p><span style="font-size: large;"><span style="font-family: inherit;">I've been holding off posting this update, since my son was unable to arrange childcare for the Chiltern 50 ultra and we were casting around for something to take its place. So, we've had to go to plan B. We still intend to do a 50k - but this time a Virtual one -</span></span><span style="font-size: large;"> and plumped for the <a href="https://adventure.mypacer.com/products/the-kilimanjaro-mountain-challenge">Virtual Challenge Trek to Kilimanjaro</a> - 50k exactly,</span><span style="font-size: x-large;"> </span><span style="font-family: inherit; font-size: x-large;"> over the Chilterns - this coming weekend. And we're to be joined by my grandson, Alfie! But my fundraiser for Pear Tree Farm Sanctuary (link below)is still ongoing - I'm hoping to run it until the week ending 10th October.</span></p><p><span style="font-size: large;"><span style="font-family: inherit;">My training is going well - walking about 70+km a week, ATM. And, whisper it quietly, I actually did some run/walk this morning, only for about a mile, but it's a start!</span></span></p><p><span style="font-size: large;"><span style="font-family: inherit;"><b>22nd August 2021</b></span></span></p><p><span style="font-size: large;"><span style="font-family: inherit;">There's no doubt about it, at least in my experience, ultra marathons are addictive! My friend Alex, who also did the </span>South<span style="font-family: inherit;"> West Coast 2 Coast last month - his first ultra - is now actively planning to do 10 ultras throughout 2022! And my son, Ben, who also did the </span>ultra<span style="font-family: inherit;"> with me, took less than a week afterwards to start looking at his next </span>ultra - the Chiltern 50. Then I started thinking about it, and decided - just yesterday - that I would like to do it with him.</span></p><p><span style="font-size: large;">Fundraising: When I did my 100k challenge last year, Dean Farm Sanctuary was the beneficiary; For the SWC2C challenge, Viva! benefited. I figure these two charities represent two sides of the same coin. So this time I'm going for another sanctuary - Pear Tree Farm Animal Sanctuary.</span></p><p><span style="font-size: large;">The ultra takes place on the 25th of September, so we have 5 weeks to prepare. I thought long and hard about funding it - it costs £130 to self-fund, but only £10 if I was to fund-raise for a charity. This would require me to raise £395 - over 5 weeks I thought this would be doable. But the problem with that is that half of the money has to be with the charity 3 weeks before the ultra.</span></p><p><span style="font-size: large;">So I've got 2 weeks to raise £200. </span></p><p><span style="font-size: large;">Please donate if you are able to - but if you're a bit short this month, I would appreciate it if you would share this among your friends. :)</span></p><p><span style="font-size: large;"><a href="https://www.facebook.com/donate/137892775166690/">Here's my Facebook fundraiser.</a></span></p><p><span style="font-size: large;">And I'm just about to start a fundraiser with Wonderful.org, recommended by Money Saving Expert, they take no commission - every penny goes to the charity - for those not on Facebook.</span></p><p><br /></p>Paul Youdhttp://www.blogger.com/profile/11025826576593530708noreply@blogger.com0tag:blogger.com,1999:blog-8015179386642966363.post-85059330583585652432021-09-06T22:41:00.003+01:002022-05-16T00:10:43.534+01:00FUNDRAISER 2 - A NEW CHALLENGE: An Ultra Marathon<p><span style="font-size: large;"><b>Tuesday 27th July 2021</b></span></p><p><span style="font-size: large;">Well, I did it! Or at least I completed 70km out of the full 102km. I'll come on to why I had to drop out in a moment, but I want to start at the beginning. </span><span style="font-size: large;">But first, I should like to thank everyone who donated to Viva! both on Just Giving, and on Facebook Donate. I finished up raising around £1700 which is absolutely amazing! Thank you, each and everyone of you!</span><span style="font-size: x-large;">😍😍</span></p><p><span style="font-size: large;">Here's an article that I wrote an article for the Vegan Runners Newsletter, </span><span style="font-size: large;">about the whole adventure - and it <i>was</i> an adventure, it was a complete blast!</span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none;"><b><span></span></b></span></p><a name='more'></a><span style="-webkit-font-kerning: none;"><b><span style="font-family: inherit; font-size: large;"><br /></span></b></span><p></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none;"><b><span style="font-family: inherit; font-size: large;"><br /></span></b></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none;"><b><span style="font-family: inherit; font-size: large;">How I discovered at the age of 82 that I should have been a runner all my life!</span></b></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><b><span style="font-family: inherit; font-size: large;">Couch to 110k in 93 days!</span></b></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">When the first lockdown began, in March 2020, I figured, like a lot of people, I’d like to come out of it with a new skill. So, inspired by friends who did the local park run, I thought running was maybe something I could do. I measured out a 20 yard track on my back lawn, and, on the 30th March, I began to run round it. I started slowly, running up to a mile a day, in quarter-mile segments. I ran my first full mile after 9 days, my first 5k after 22 days, and my first 10k after 8 weeks. As my stamina built up, I began to feel I could put this exercise to some good use, and, hearing from a friend of mine, that animal sanctuaries were in dire straits because of the lockdown, I thought I would do some fundraising for Dean Farm Sanctuary, where she was a volunteer. So at the end of May, I announced I intended to run 100k over ten days - 10 x 10k over the last 10 days in June.</span></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">This is where something completely unexpected happened. I had anticipated that, the further I got into the challenge, each day would be more and more tiring. Instead, by about the 4th day I realised this wasn’t happening, and with each run I was feeling stronger. So, every day, instead of doing 10k, I did a bit more, and by the end of the challenge I’d done a total of 110k over ten days, in the process raising over £4000 for Dean Farm Sanctuary.</span></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Bit of history: I’d tried running in my forties, but had to give up after 6 weeks because of the pain in my knees. This time, at the age of 82, I had no aches, no pains, no twinges, even. What had happened in the meantime was that I had given up all animal products. In the early 2000s, I had given up meat, to avoid Mad Cow Disease (BSE), which was rife at that time. I had never really taken an interest in animal welfare prior to this, but, for some reason I started looking at the dairy and chicken industry. And I didn’t like what I saw - so I went vegan. Surprisingly, after several months on whole food plant-based nutrition, the osteoarthritis I had suffered from for years completely disappeared! The joints of my fingers had become gnarled and twisted, and were getting steadily worse each year. It was painful to shake hands, or change gears, or even to hold a kettle. But giving up all animal products cured all that, and I was now totally pain free.</span></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><b><span style="font-family: inherit; font-size: large;">Vegan Runners Community: UK</span></b></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">All my running up to now had been round the circuit in my garden, in my 10yr-old trainers, but, on the 7th October, armed with some new Asics, I ventured outside. Around this time I was invited by VR Kevin Doherty to join the Vegan Runners page (on Facebook), which I did - and found I had joined an amazing group of people. Not long after I signed up, I mentioned I’d love a VR vest, but was unable to purchase one, since the VR shop was closed. Almost immediately I was offered one by James Tveeg, who had a spare he would let me have, free of charge. Within a few days, the vest arrived in the post and I’ve been wearing it ever since (when running that is! 😀)</span></span></p><p style="background-color: white; color: #050505; font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;">And then, when I reported that I was estimating the distance I run with a combination of driving it first, and then checking the mileage on my iPhone. Paul Millsom posted to say: “Pity I just gave my old serviceable Garmin 620 away to someone last month else you could have had it Paul. Maybe someone else who is upgrading might be generous?”, which was a lovely thought. And straight away, Gabrielle Bassett posted: "</span><span style="-webkit-font-kerning: none; color: #216fdb; font-kerning: none;"><b>Paul Youd</b></span><span style="-webkit-font-kerning: none; font-kerning: none;"> I have a Forerunner 205 you can have for free if you are ok to pay postage?”. Of course I PM’d her, and a few days later, after Gabrielle checked that the watch was working OK, it came in the post. </span></span></p><p style="background-color: white; color: #050505; font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></p><p style="background-color: white; color: #050505; font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><b><span style="font-family: inherit; font-size: large;">Preparation for the ultra - and outreach!</span></b></span></p><p style="background-color: white; color: #050505; font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">After my 110k effort, I had asked on the FB Athlegan page, how I could keep this level of fitness, and someone suggested I might consider doing an Ultra marathon. And when I looked at the website of the SW Coast 2 Coast Ultra, almost on my doorstep, it was love at first sight! I persuaded Alex Laska and James Gibson, both of Vegan Runners, to join me, and we signed up as a team - calling ourselves The Runner Beings. During my preparation for the ultra I would often cut through and around a large estate near my village - always wearing my Vegan Runners vest and my VEGAN AF beanie - and occasionally I’d stop for a chat with anyone who looked approachable. Given my experience doing outreach with Anonymous for the Voiceless (I’m one of the organisers of AV Taunton, and have been a member since April 2018), I find it easy to strike up a conversation with the folks I meet. I had a few conversation starters up my sleeve - the easiest being with families with young children, especially if they are running ahead as children often do. So I would say to the parent/carer, “ You’ve got a budding runner there, don’t you think?” Then I would add something like, “I found out in my 80s that we are all supposed to be runners - kids just love running, but something happens in their teenage years and they don’t follow up with it.” </span></span></p><p style="background-color: white; color: #050505; font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">I began by handing out AV cards to people I met, but then I received a supply of leaflets from the animal rights charity, Viva!, and when they were done I sent away to the Everyday Activism shop and was sent 100 of their high quality - free - leaflets. [pic] As I started fundraising in earnest, I got Jacqui Ahmed Oates to include my story and my fundraising link on one side. [pic] I found these were a brilliant resource to hand out to people. Here are some typical training/outreach sessions:</span></span></p><p style="color: #050505; font-stretch: normal; line-height: normal; margin: 0px; min-height: 13px;"><span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></p><p style="color: #050505; font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;">Brilliant conditions for running, once again, bright sunshine for the most part, with a little wind, but nothing to worry about. I kept my running nice and slow, with an average pace of 14.40, so the 10 miles/16km took me 2:26.46 and put me on 37k for the week, so far. I was out a bit longer than that, since I delivered about 50 Viva! leaflets - along with my chocolate cake recipe, and a link to the </span><span style="-webkit-font-kerning: none; color: #0000ee; font-kerning: none; text-decoration: underline;"><a href="https://nobreadisanisland.blogspot.com/2013/08/a-vegan-weeks-menu.html" target="_blank">Vegan Cookery</a></span><span style="-webkit-font-kerning: none; font-kerning: none;"> post on my blog. Plus the link to <a href="https://challenge22.com" target="_blank">support </a></span><span style="-webkit-font-kerning: none; font-kerning: none;"><a href="https://challenge22.com" target="_blank">and advice</a> (or <a href="https://veganuary.com" target="_blank">Veganuary</a>) </span><span style="-webkit-font-kerning: none; font-kerning: none;">in case anyone thinks they'd like to go vegan. I was also held up by several conversations that took place, which finished up with me handing out an AV card. The first was to a young guy who was exercising his dog - he was very interested in my training, and, about a vegan diet was '...up for trying anything, really.' the next was to an old friend I last saw at the school gates, 30 years or more ago. He was walking with difficulty, pushing a walking frame, so he got the whole 'I cured my arthritis by going vegan' spiel and he promised to look at 'What the Health'. And the third was a young guy mowing his lawn - which we both agreed was quite ridiculous given that we were halfway through December! He said his wife had seen me running around, and had noticed my Vegan Runners shirt. He did a bit of running himself, and was interested in my Ultra. When I told him about Rich Roll's preference for Ultras over Marathons, since you get pitstops every 12km or so on an Ultra, he said, 'Well, even I might be able to manage that!' He was aware of - and full of admiration for - Fiona Oakes, and knew that she was vegan. When I left, I said, only half joking, ' Well, if you do go vegan, you can come and join us on the Ultra'. He didn't say he wouldn't! :)</span></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 13px;"><span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></p><p style="color: #050505; font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Quite a departure from my usual route this morning. I finished on 10.6km, which included a #notparkrun (walk) - 5k in 55:45. The nearby M5 motorway was closed, and all the traffic decanted onto the A38, causing massive tailbacks. The A38 skirts the large estate where I do some of my training - I generally follow it a bit, then dive into the side roads and parks, etc. But not this morning, since I had a captive audience for my Vegan Runners repping. I stuck to the A38, then back again, and doubled back once more, getting plenty of smiles and thumbs ups. This last time I struck up a conversation with a friendly driver who was stationary at the time, telling him that "This too will pass." He told me I would get to Cornwall before he did. So I hopped over the road and gave him a leaflet, telling him about the ultra. I gave another to a family of cyclists, after exchanging greetings; another to a couple of people from the village that I'd known since our kids went to school together; one more to a young mother, whose youngster was skipping and running ahead; then a couple more to two other couples I came across that I'd known for many years. They were suitably impressed by my running, and one of them in particular was very interested in how my osteoarthritis had disappeared after going plant-based. All in all it feels really good to get out there again!</span></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 13px;"><span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></p><p style="color: #050505; font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Upped my walking distance again this morning, to 7.7k. I felt really good, and I'm feeling stronger - seems the strength work I've been doing is paying off. And my average pace increased slightly, without any conscious effort on my part - from 5kph to 5.3kph. No hiccups thus far, and I'm starting to feel a lot more positive. 4 weeks tomorrow I'll be on the starting line.</span></span></p><p style="color: #050505; font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">3 leaflets handed out - one to a youngish foreman on a nearby construction worker, who was very impressed; one to a friend of my son's I stopped to chat with; and the other to an ex-neighbour I came across - he was stooped over and was shuffling along, poor chap.</span></span></p><p style="background-color: white; color: #050505; font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Out in my Vegan Runners vest this morning, and did my longest run to date - 17k, beating the 16k I did last month, including a few hill reps. I was aiming for 17k, since that's a third of the distance I hope to cover each day on my Ultra. My aim is to do 3 of these in one day sometime early in the NY. Towards the end of my run I passed a gang of bricklayers I'd seen several times on my runs, and they'd always given me a cheery wave as I ran past. This morning I stopped and told them why I was often to be seen out running - and they were well impressed. I also threw in the fact that I'd tried to run 40 years ago, but my knees became too painful to continue. But since going vegan - for the animals -my arthritis has completely disappeared and I'm now pain free. I urged them to watch The Game Changers, using my usual line of "It's about top sports men and women going vegan and finding their performance is enhanced - and not just on the playing field." Later on in the run I said "Hello" and 'Thank you" to a couple of women when they moved aside to let me pass. They were very friendly, saying they'd seen me running often - so I told them I was training for an ultra, and about Viva! the charity I was supporting. They were quite chatty, asking about my Vegan Runners shirt, so I told them that the VR club is one of the largest running clubs in the UK - one of them said she was going to Google that when she got home. One of women had done a 10k in the past. I was able to do a bit of outreach, since they were curious, asking about my age, how long I'd been vegan. One of them had arthritis so I told them about the benefits of whole food plant-based nutrition - they got the whole spiel! As I left, they said they would check me out on FB. </span></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">It's been my intention all along on these runs to portray myself as The Friendly Vegan Runner - I make a point of greeting everyone with a big smile and 'Hello'. If I come across any dog walkers - and I meet quite a few - I try and greet the dog first, generally complementing the walkers on having a lovely dog. Any parents with children, I always greet the child first, if it's appropriate. Wearing a Vegan Runners vest, I feel as if I'm representing the vegan community - I want people to see vegans in a good light, as it were. </span></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 13px;"><span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><b><span style="font-family: inherit; font-size: large;">My knee injury:</span></b></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Observant readers will have notice that my training consisted of both running and walking at different times. At the end of January I strained my knee somehow, and although I rested it for good fortnight, and only started back walking slowly, it stubbornly refused to heal. At various times I felt I could run on it, but inevitably, the niggle would return. I did the ultra wearing two knee braces, as a precaution, and I’m glad to say that my knees were absolutely fine. However, the problem still persists - my physio tells me that ligaments can take as long as 18 months to recover. So, in the meantime I’m concentrating on walking and strength and conditioning exercises.</span></span></p><p style="color: #050505; font-stretch: normal; line-height: normal; margin: 0px; min-height: 13px;"><span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></p><p style="color: #050505; font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><b><span style="font-family: inherit; font-size: large;">The day of the ultra:</span></b></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">On the Friday evening, my son, Ben, and I drove to Minehead and parked at the Northfield Hotel (not recommended, since I found I had to make my own bed!), then went and completed the initial registration. Up around 5.30, we had a breakfast of porridge oats and dried fruit which we'd brought with us, and set off for the start. There were about 1200 people starting that day, at different times, and we were in the 7.40 group. So, after a bit of zumba to warm up, we were on our way. A walk through the streets of Minehead, first, then we were on the path up to Dunkery Beacon.</span></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">The walk was initially quite easy, and the path not too steep. The weather, which had been threatening, held off, and the first part of the climb was quite pleasant. However, about halfway up, the rain and wind struck with a vengeance - and there were thunderstorms about. I struggled to put my poncho on, which was quite difficult in the wind. I had one hand trying to hold the hood over my head, while the other alternated between holding it down at the front and pulling it down at the back - whilst trying to keep my glasses clear so that I could see the slippery, stony track in front of us. I’ve described the conditions elsewhere as ‘brutal’, and indeed they were - but I said to my son and anyone else who would listen, “There’s just nowhere else I’d rather be!” I don’t remember feeling so alive as I did climbing that hill! Needless to say, the temperature dropped and it was freezing. The rest of the day is a bit of a blur - it was just a case of putting one foot in front of the other. When we got to the halfway finish point there were cheerleaders and an MC, encouraging the finishers through the finish line. The MC was congratulating everyone for having come through those terrible conditions, and, as I went past him, I said, as an aside, “It was a bit of a doddle, really.” He called me back and asked me my age. When I told him I’d be 84 in September, he announced to the crowd, “This man is 84 and he’s just told me it was a doddle!” Which made everyone chuckle. I told him that I was there with my son, and said: “I’ve been looking after him for 43 years and today he’s been looking after me.” Which the MC duly relayed to the crowd. </span></span></p><p style="background-color: white; font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">The next day a woman told me that when she’d heard that it had moved her to tears!”</span></span></p><p style="background-color: white; font-stretch: normal; line-height: normal; margin: 0px; min-height: 13px;"><span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></p><p style="background-color: white; font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">That night we stayed in a hotel in Tiverton - a couple of miles away from the campsite. We got a taxi there, but had to walk back the next morning, ready for a 6.30 start. This is when my failure to buy a new rucksack, at the urging of my son, came back to bite me. For the last ten or so km on the previous day I had found myself bending further and further over to my left, to compensate for my ill-fitting rucksack. I thought this wouldn’t be too much of a problem on the second day, but I was wrong - as soon as I put my rucksack on, I began to bend over again. I struggled on as best I could, with my son carrying my rucksack for long periods. But, 2k after the first pitstop of the day, at the 70k mark, my son asked me if I honestly felt I could continue walking almost doubled over, for the next 30k - and I thought, no, I don’t think I can. So I pulled out at this point. I got a shuttle bus to the next couple of stops, whilst Ben carried on walking. I went to see the medics as soon as I could and was given an ibuprofen spray and some paracetamol, which pretty well sorted me out. I was there at the finish line to greet him, and the MC suggested I present Ben with his medal, which I did, to much applause. </span></span></p><p style="background-color: white; font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">My impressions of the whole ultra experience: I’m <i>so</i> glad I did it. I’m still savouring the sheer pleasure the weekend gave me. Everything was great! The terrain - challenging at times, given the severe weather we experienced climbing Dunkery Beacon - the company, everyone of whom had their own story - and the staff, nothing was too much trouble. The food wasn't great - or even available at times, but, in the whole scheme of things, that was a minor issue.</span></span></p><p style="color: #050505; font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Probably the best thing about the weekend was that my son came along, too, so we spent a rare 48 hours together - which was pretty special.</span></span></p><p style="color: #050505; font-stretch: normal; line-height: normal; margin: 0px; min-height: 13px;"><span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></p><p style="color: #050505; font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">I was also able to do quite a bit of outreach over the two days. I did the whole journey in my Vegan Runners vest, and anyone who showed the slightest interest in my story received a leaflet. I think I handed out about 50 all told, and they were all well received. </span></span></p><p style="background-color: white; font-stretch: normal; line-height: normal; margin: 0px; min-height: 13px;"><span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></p><p style="background-color: white; font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">But I've now got unfinished business - I intend to complete it next year. And I may run part of it - it will be so good to get back into running again.</span></span></p><p style="background-color: white; font-stretch: normal; line-height: normal; margin: 0px; min-height: 13px;"><span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></p><p style="background-color: white; font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">There remained one last bit of outreach. On the train back to Taunton from Dawlish, I was still wearing my race number on my VR vest, which was noticed by a young guy, one of a group of three, who asked me, as he was passing up the train, what race I’d just done. When the train started I walked up the carriage, found the guys, and told them the story of the weekend. They were drinking small bottles of Budweiser, and insisted I take one, “Because you’ve earned it, mate!” In return, they each got a leaflet. And that Budweiser tasted great, I have to report!</span></span></p><p style="background-color: white; font-stretch: normal; line-height: normal; margin: 0px; min-height: 13px;"><span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></p><p style="background-color: white; font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">What next? Well, there’s the Chiltern 50 later this month - and I’m getting a new rucksack for my upcoming birthday.</span></span></p><p><span style="font-size: large;"><b>September 2020</b></span></p><p><span style="font-size: large;">[It's my intention to run an Ultra-marathon next July - and this is where I shall detail all my preparations. </span><span style="font-family: inherit; font-size: large;">How I got to where I am today - at the foot of this post]</span></p><p><span style="font-size: large;"><span style="font-family: inherit;">The ultra I'm planning to run is the </span><a href="https://ultrachallenge.com/coast-2-coast/" style="font-family: inherit;">South West Ultra Marathon</a><span style="font-family: inherit;"> - 102 kms between Minehead and Dawlish, over two days next July. </span></span></p><div style="font-family: inherit;"><span style="font-size: large;">So, 9 months to prepare. [!!! That was written last November - I've now got 5 days!!!]</span></div><div style="font-family: inherit;"><span style="font-size: large;">My intention is, to begin with, run three times a week, one long run and a couple of faster, short runs, gradually increasing the distance each week. I began about 10 weeks ago doing 18-20k a week, now I'm up to around 30k. Before the actual event I would like to have run the 100k over two days, then it'll just be the extra elevation I'll have to contend with - but with about 16 hours in each day to work with, I'm confident I can do this. </span></div><div style="font-family: inherit;"><span style="font-size: large;">Fund-raising: I've chosen <a href="https://www.viva.org.uk">Viva</a>, a vegan charity, who do amazing work on behalf of the animals.</span></div><div style="font-family: inherit;"><br /></div><div style="font-family: inherit;"><p><span style="font-family: inherit; font-size: large;">If you'd like to support my fundraising, there are two ways you can do this:</span></p><p><span style="font-family: inherit; font-size: large;">Click <a href="https://www.justgiving.com/fundraising/paul-youd3">here</a> if you would like to donate through Just Giving.</span></p><p><span style="font-size: large;">Click <a href="https://www.facebook.com/donate/1119992388413105/">here</a> if you prefer to donate through Facebook.</span></p></div><div style="font-family: inherit;"><br /></div><div style="font-family: inherit;"><span style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit; font-size: x-large; white-space: pre-wrap;">Notes:</span></div><div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit; margin: 0.5em 0px 0px; white-space: pre-wrap; word-wrap: break-word;"><div dir="auto"><span style="font-family: inherit; font-size: large;">I began running on the 30th March 2020, wishing to put the lockdown to good use and come out of it with a new skill. I made such good progress that, by the end of May, I felt able to announce that, over the last 10 days of June, I would run 100km, 10km per day, as a fundraiser for Dean Farm Sanctuary. Much to my surprise, instead of becoming progressively more tired as the runs mounted up - the opposite happened! I felt stronger and fitter the more I did. So much so that I felt able to throw in a couple of longer runs - including a final run of 13km - and finished up with a total of 110km over the ten days. After the first couple of 10kms, I was a little stiff if I sat too long after a run - but in the later stages even that went away. Apart from that, I had no twinges, aches or pains throughout my challenge. And after all my runs I still felt as if I had a bit more left in the tank. My final tally, including GoFundMe, was almost £4,000 for the sanctuary.<span class="pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu" style="display: inline-flex; height: 16px; margin: 0px 1px; vertical-align: middle; width: 16px;"><img alt="🙂" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/t4c/1/16/1f642.png" style="border: 0px;" width="16" /></span></span></div></div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit; margin: 0.5em 0px 0px; white-space: pre-wrap; word-wrap: break-word;"><div dir="auto"><span style="font-family: inherit; font-size: large;">So, now I feel I can call myself a runner - what next? Well the obvious half marathon sometime in the future is now a distinct possibility - and someone on here was kind enough to give me a list of the UK Ultra runs that are held all round the country. I'm not going to turn into Scott Jurek, by any means, but I think I've proved that age is no barrier to doing - well, whatever it is that you would like to do* - since I'll be 83 in September.<span class="pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu" style="display: inline-flex; height: 16px; margin: 0px 1px; vertical-align: middle; width: 16px;"><img alt="💚" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/t94/1/16/1f49a.png" style="border: 0px;" width="16" /></span><span class="pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu" style="display: inline-flex; height: 16px; margin: 0px 1px; vertical-align: middle; width: 16px;"><img alt="👍" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/tfc/1/16/1f44d.png" style="border: 0px;" width="16" /></span><span class="pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu" style="display: inline-flex; height: 16px; margin: 0px 1px; vertical-align: middle; width: 16px;"><img alt="💚" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/t94/1/16/1f49a.png" style="border: 0px;" width="16" /></span></span></div></div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="margin: 0.5em 0px 0px; word-wrap: break-word;"><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit; white-space: pre-wrap;"><span style="font-family: inherit; font-size: large;">(*As long as you are on plant-based nutrition!<span class="pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu" style="display: inline-flex; height: 16px; margin: 0px 1px; vertical-align: middle; width: 16px;"><img alt="😉" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/t57/1/16/1f609.png" style="border: 0px;" width="16" /></span>)</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit; white-space: pre-wrap;"><span style="font-family: inherit; font-size: large;"><br /></span></div><div dir="auto"><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;">In the interests of coming clean about my accomplishment:</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;">I had one disadvantage coming into this adventure, and one advantage. Firstly, 5 years ago, I was diagnosed with bronchiectasis from lung damage when I was a smoker nearly 50 years ago - however, I was discharged from the Lung Clinic fairly quickly, since I was obviously pretty fit. Now, I think that, thanks to my WFPB nutrition, I don’t have that any more. All I have left is a nasal drip, which is a bit of a faff when I’m running - but, hey ho!</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;">The big advantage I had when I started running - and it explains, I think, why I was able to make such rapid progress - was that I do a <i>lot</i> of pushups. I started doing them, along with other home-based exercises, to avoid going to the gym, about 4-5 years ago, and found they were an exercise I could make reasonable progress at. To keep myself focused, when I turned 80, I thought I would challenge myself to do 1 million pushups before my 90th birthday. So far I’m up to 325,000, averaging 10,000 a month. So I was pretty fit before I started running.</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;">My other aim in all this has been to inspire others, by showing that you can be fit and healthy and strong, as a vegan, into old age - should I ever get there!😉<span class="pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu" style="display: inline-flex; height: 16px; margin: 0px 1px; vertical-align: middle; width: 16px;"><br /></span></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><br /></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;">I combine my endurance training with what I term 'Casual outreach'. I find it relatively easy to engage people in conversation, and I go out armed with leaflets from the Everyday Activism shop, and try and persuade people to go vegan. More info <a href="http://nobreadisanisland.blogspot.com/2020/03/casual-outreach-using-anonymous-for.html">here</a>. </span></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);"><b><br /></b></span></span></div><div dir="auto"><span style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"></span><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);"><b>Monday 19th July 2021</b></span></span></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);">Last week I averaged 22.5k during the week, with a couple of 10k walks over the weekend. Today I did 25k in temperatures of up to 30C - not great preparation, since the weekend is forecast to be 21/22C with 80% chance of rain! I still have the odd twinge in my knee but as long as I don't walk too fast I don't feel it. So 3mph [20 minutes per mile) is fine, but at 3.1mph I know it's still there - a bit like flicking a switch!</span></span></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);">My son says he intends to walk the ultra with me - though, since his comfortable pace is a bit faster than mine, he may jump ahead at times, then wait up for me.</span></span></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);">I didn't realise just how much gear we'd have to gather - the kit list is 22 items long! From running socks to head torches and everything in between.</span></span></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);"><b><br /></b></span></span></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);"><b><br /></b></span></span></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);"><b>Wednesday 14th July 2021</b></span></span></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);">And now it's a week later - with only 10 days to go! </span></span></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);">Last week I was walking an average of 17k a day, this week I've done 18k, 25k and today I did 23. My intention was to average 25k a day in the week before the ultra, now I'm hoping for a bit more than that.</span></span></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);">As I was turning onto the canal path, about 8k into my walk, I saw a runner coming towards me, and I noticed the wide straps of an ultra rucksack he was wearing. His name was Niall, and it turned out that he is also doing the same ultra as myself. So we had quite a chat about that. He'd seen me in and about the estate where he lived, but had no idea, of course, that this was what I was training for.</span></span></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);"><br /></span></span></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);">I'm trying to cover all the bases with my dodgy knee, which I still feel on occasion. So I've ordered two knee braces - figured the other knee might need a bit of help over the 102k I'm doing; and a friend of mine has lent me his walking sticks. I'm also be packing ibuprofen and paracetamol. :)</span></span></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);"> </span></span></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);">This week I received another batch of 500 leaflets from the <a href="https://www.facebook.com/groups/659666661507193">Everyday Activism</a> shop. So </span></span><span style="caret-color: rgb(5, 5, 5); color: #050505; font-size: large;">I've been doing quite a bit of outreach, shifting about 100 of them today, first to the parents dropping their children off at the local primary school - and this afternoon to the customers of Morrison's. About 9 in 10 people are very receptive, with only 1 in 10 refusing to take a leaflet, which is about average I guess. But even those hear my message - and see my vegan runners vest - which is that I'm doing an ultra for the animals. </span></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);"><b><br /></b></span></span></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);"><b>Monday 5th July 2021</b></span></span></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);">Wow, time's going so fast! Now only 19 days to go. </span></span></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);">For the past ten days I've been averaging 10k a day, with my longest distance being 15k - still walking, but at least, I'm getting out there. </span></span></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);">Still doing outreach whenever I can. I was in the pub for the second half of the England v Ukraine match on Saturday with my son, who's also doing the ultra.We were chatting to a group of guys, one of whom I'd known for a long time - so they all left with a leaflet. And this morning, outside our local primary school I gave away about 60 leaflets to the parents. </span></span></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);"><b><br /></b></span></span></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);"><b><br /></b></span></span></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);"><b>Saturday 26th June 2021</b></span></span></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);">Quite a departure from my usual route this morning. I finished on 10.6km, which included a #notparkrun (walk) - 5k in 55:45. The nearby M5 motorway was closed, and all the traffic decanted onto the A38, causing massive tailbacks. The A38 skirts the large estate where I do most of my training - I generally follow it a bit, then dive into the side roads and parks, etc. But not this morning, since I had a captive audience for my Vegan Runners repping. I stuck to the A38, then back again, and doubled back once more, getting plenty of smiles and thumbs ups. This last time I struck up a conversation with a friendly driver who was stationary at the time, telling him that "This too will pass." He told me I would get to Cornwall before he did. So I hopped over the road and gave him a leaflet, telling him about the ultra. I gave another to a family of cyclists, after exchanging greetings; another to a couple of people from the village that I'd known since our kids went to school together; one more to a young mother, whose youngster was skipping and running ahead; then a couple more to two other couples I came across that I'd known for many years. They were suitably impressed by my running, and one of them in particular was very interested in how my osteoarthritis had disappeared after going plant-based. All in all it feels really good to get out there again!</span></span></div><div dir="auto"><br /></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);"><b>Friday 25th June 2021</b></span></span></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);">Upped my walking distance again this morning, to 7.7k. I felt really good, and I'm feeling stronger - seems the strength work I've been doing is paying off. And my average pace increased slightly, without any conscious effort on my part - from 5kph to 5.3kph. No hiccups thus far, and I'm starting to feel a lot more positive. 4 weeks tomorrow I'll be on the starting line.</span></span></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);">3 leaflets handed out - one to a youngish foreman on a nearby construction worker, who was very impressed; one to a friend of my son's I stopped to chat with; and the other to an ex-neighbour I came across - he was stooped over and was shuffling along, poor chap.</span></span></div><div dir="auto"><br /></div><div dir="auto"><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit; font-size: large;"><b>Thursday 24th June 2021</b></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-size: large;"><span style="font-family: inherit;">Back to see the physio, yesterday, and the good news is that my knee seems to be improving slightly. I got permission from him to start gentle walking again - so I did 3.5k yesterday, and 5k+ this morning with no problem. I'm hoping to add to this daily, until I'm at least doing 20k plus a </span><span style="font-family: inherit;">day. </span><span style="font-family: inherit;"> Whatever happens I'll be on that starting line in - less than 30 days, now!</span></span></p></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);"><b><br /></b></span></span></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);"><b>Thursday 17th June 2021</b></span></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; white-space: pre-wrap;"><span style="font-family: inherit; font-size: large;">Been a bit quiet recently but I thought, with 6 weeks to go, it was time for an update.</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; white-space: pre-wrap;"><span style="font-family: inherit; font-size: large;">I finally got to see a physio last week - a week early thanks to a cancellation. He says the problems with my knee are that my hamstring is weak, and the ligament attaching my patella to my tibia is ‘puffy’.</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; white-space: pre-wrap;"><span style="font-family: inherit; font-size: large;">I need to address both of these with movement and stretching exercises. Hopefully, these will leave me in a position to complete the ultra relatively pain free.</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; white-space: pre-wrap;"><span style="font-family: inherit; font-size: large;">However, I’m not running or even walking any distance ATM, so I’ve been searching for endurance and strength exercises I can do at home.</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; white-space: pre-wrap;"><span style="font-family: inherit; font-size: large;">I’m back doing press-ups, which I gave up when I got the knee strain, because they were painful. That doesn’t seem to be a problem any more. I think one of the reasons I was able to do 110K in ten days last year was because I was pretty fit, doing 1000 press ups every three days. I’m now doing 1000 every other day.</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; white-space: pre-wrap;"><span style="font-family: inherit; font-size: large;">I’m also back doing chin ups - ATM 3 sets of 4</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; white-space: pre-wrap;"><span style="font-family: inherit; font-size: large;">I have 2 kettlebells - 9kg and 6kg, and I do a few sets with these every other day.</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; white-space: pre-wrap;"><span style="font-family: inherit; font-size: large;">So those are the strength exercises I do. But my main concern is endurance. To address this, I have access to a small exercise pool, 3m x 4m, and I’ve been spending some time in there. I’ve built up, over the past few days, to 48 minutes in a session, just swimming using my arms. Doing the breast stroke, with my legs dangling, I can get my HR up to 90+. With my legs out in front and sculling with my arms, my HR averages about 75. I figure if I can swim for hours at a time, with my HR elevated, this should help with my endurance.</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; white-space: pre-wrap;"><span style="font-family: inherit; font-size: large;">Lastly, I've just started doing some of these exercises, “<a href="https://www.verywellfit.com/low-impact-cardio-exercises...">8 Low-Impact Exercises to Work the Core and Raise Your Heart Rate</a>”</span></div><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none;"></span></span></p><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; white-space: pre-wrap;"><span style="font-family: inherit; font-size: large;">All in all, I feel very positive about the way things are going. One thing is for sure, I’ll be on the starting line on the 24th July, come what may!<span class="pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu" style="display: inline-flex; height: 16px; margin: 0px 1px; vertical-align: middle; width: 16px;"><img alt="💚" height="16" referrerpolicy="origin-when-cross-origin" src="https://static.xx.fbcdn.net/images/emoji.php/v9/t94/1/16/1f49a.png" style="border: 0px;" width="16" /></span></span></div><p style="font-stretch: normal; line-height: normal; margin: 0px;"><br /></p><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><br /></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b>Tuesday 4th May 2021</b></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;">Off across town to sit with a mate in his garden sipping coffee and eating a bit of cake. Having face to face chat - something that's been missing recently. Not a bad morning weather-wise, but the wind was biting. On the way home, I took a detour and came across a couple of young guys laying paving stones in someone's garden. They clocked my vegan attire and one of them said, in response to my greeting, "What's all this Vegan Runners, then, what's that all about?" I had a lovely conversation with these guys who were very receptive to the vegan message - and promised to watch 'Dairy is Scary'. Then I walked past a guy in town who said, 'Nice top!' So I asked him if he was a vegan - which he was. He asked me, "Haven't I seen you on Facebook?" Again, a nice chat - during which he said he thought I might be the guy his wife had talked to in Sainsbury's once - down the vegan aisle. He confirmed that, once we'd 'friended' each other on Facebook. So he got an AV card and an invitation to come and join us this coming Saturday. By the side of the river Tone, I came across an older guy with a young couple. "Still going then!" he called out. He then asked me to confirm how old I was. "Told you," he said to the younger two. I must have spoken to him before, but I have no recollection of it. Anyway, another successful* conversation, and a leaflet handed out.</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;">(*Successful in that a couple of seeds have been planted. I have no illusions that people are going to go vegan after one conversation and looking at a few links. But it serves as a foundation for the next time they meet a vegan - or even if they see something vegan in the supermarket. Veganism is getting more and more ubiquitous by the day.)</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;">So, 9 miles of brisk walking, giving me 14 for the week.</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b>Monday 3rd May 2021</b></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;">Cold and blustery when I set out this morning - with rain forecast. Managed 5 miles, and for the last mile or so I looped near home so I could nip back if the weather turned nasty. I was just passing when I felt a few drops, so into the warmth I went. But not before I had passed out a couple of leaflets and gave someone a second reminder of the benefits of WFPB nutrition. The two leaflets were given to a couple of fathers watching their children playing. I'd looped round them twice, and one of them said, "You're still pressing on then!" </span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;">The same guy said he'd seen me running often, so I explained why I was out there, and why I was just walking ATM. The other conversation was with someone in his 70s that I'd given a leaflet to before. He told me he'd had a stroke in the last week. He'd 'Read the leaflet, thoroughly' but hadn't watched any of the films. So I insisted he watch 'What the Health' which would show him why he should eat plant-based. He was under the impression - as many people are - that olive oil was good for him?!</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b>Saturday 1st May 2021</b></span></div><div dir="auto"><span style="font-size: large;"><span style="color: #050505; font-family: inherit;"><span style="caret-color: rgb(5, 5, 5);">5k walk for my #notparkrun Saturday outing, giving me 36 </span></span><span style="color: #050505;"><span style="caret-color: rgb(5, 5, 5);">miles</span></span><span style="color: #050505; font-family: inherit;"><span style="caret-color: rgb(5, 5, 5);"> for the week. Came </span></span></span><span style="color: #050505; font-size: large;">across 3 people who took a leaflet: The first was a guy who lives down the road a piece, and we haven't really talked before. But this morning, as I walked past him, he said, "You must be on a mission," The ensuing conversation covered my ultra, disappearing arthritis, Lewis Hamilton and 'What the Health', and the reasons I went vegan - FTA!</span></div><div dir="auto"><span style="color: #050505; font-size: large;">Later young lad ran across in front of me, so I remarked to his father about what a good young runner he was. The dad replied,"I bet he hasn't run as far as you!" Which was a perfect conversation opener. Towards the end of the run, a guy I greeted asked me,"Not running today?" Again, a perfect opening.</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b>Friday 30th April 2021</b></span></div><div dir="auto"><span style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit; font-size: large;">Uh oh, much to report since last Saturday. I did 12 miles on </span><span style="color: #050505; font-size: large;">Monday, which was possibly overdoing things, because that evening I felt the familiar pain in my left knee. So, no more running for a while, I'm back to walking - and I'm going to give it at least a fortnight before I run again, and then I shall start back by going down the walk/run route. </span></div><div dir="auto"><span style="color: #050505; font-size: large;">So, 6 miles on Wednesday, 8 on Thursday and 10 miles today. Passed out quite a few leaflets - and n<span style="caret-color: rgb(5, 5, 5);">ow I've got my fundraiser up and running, it's even easier to initiate conversations.</span></span></div><div dir="auto"><span style="color: #050505; font-size: large;">Here are a few stand out exchanges I've had this week:</span></div><div dir="auto"><span style="color: #050505; font-size: large;">Walking down by the canal I was stopped by a couple of young women - sisters - who said, "We've seen you running several times, you've really inspired us to get out more - we've told our dad all about you, how old are you?" And then they asked if they could get a pic of the three of us. All that was very gratifying, and it shows the value of running the same route.</span></div><div dir="auto"><span style="color: #050505; font-size: large;">In town I said hello to a <span style="caret-color: rgb(5, 5, 5);">postie, who checked my VR top, and said, "Hi, a vegan, eh?" Turned out he was a veggie who was trying to give up cheese and become vegan himself - his wife and son already were. After our conversation, which covered alternative cheeses, vegan22.com, disappearing arthritis and how cruelly animals are treated in this world, he said how delighted he'd been to meet me. I'm discovering more and more, recently, that there are many veggies out there who just need a bit of a nudge to go completely vegan.</span></span></div><div dir="auto"><span style="color: #050505; font-size: large;">Couple in town who said they'd seen me running around the village and estate I frequent, gladly took a leaflet.</span></div><div dir="auto"><span style="color: #050505; font-size: large;">Walking past <a href="https://www.mangotreetaunton.com">The Mango Tree</a> - a vegan restaurant - in town, which I thought was closed, I was called back by the owner, Prem, "Hey, Paul, fancy a coffee?" So I popped in for few minutes. We were so pleased to see each other - it's been over a year since we'd last met. He was very proud of his new outdoor area, which I'd missed since it was on the side of the building:</span></div><div dir="auto"><span style="color: #050505; font-size: large;"><br /></span></div><div dir="auto"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7vF-dm9dkpJl4QfCsEkPuTvl476-GWpJKDkhAVkV0SjTB7Lp7UKUR-U5D9_hVUcHJP_NxUg5LTjr6DcIe87jw5mLflgOqfEYFdIIR9VaOzfrjSC-VH7RsID0NVuUtOe6qH_PREDlSg8E/s2048/IMG_2865.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1536" data-original-width="2048" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7vF-dm9dkpJl4QfCsEkPuTvl476-GWpJKDkhAVkV0SjTB7Lp7UKUR-U5D9_hVUcHJP_NxUg5LTjr6DcIe87jw5mLflgOqfEYFdIIR9VaOzfrjSC-VH7RsID0NVuUtOe6qH_PREDlSg8E/s320/IMG_2865.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Need a better pic than this, showing the whole painting.</td></tr></tbody></table><br /></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);">Another guy said he liked my top, as I was walking past - so I asked him if he was vegan, which he was. </span></span></div><div dir="auto"><span style="color: #050505; font-size: large;">A young mother with two youngsters of about 3 and 4. One of them was running ahead, so I made my usual remark to the mother, "Looks like you've got a good runner there!" Unusually, since I almost always forget names as soon as I've heard them - unless I write them down - I remember that the kids were called Florence and Freddie. Florence gave me a flower from the bunch of daisies she'd been collecting. A quite delightful family. The mother said she would definitely look at the links on the leaflet - and the fundraiser on my blog.</span></div><div dir="auto"><span style="color: #050505; font-size: large;">There have been more, I guess I shifted about a dozen leaflets through the week, but those are the only ones I <span style="caret-color: rgb(5, 5, 5);">can bring to mind.</span></span></div><div dir="auto"><span style="color: #050505; font-size: large;">All in all, </span><span style="font-size: large;"><span style="caret-color: rgb(5, 5, 5); color: #050505;">despite the setback to my running, it's been </span><span style="color: #050505;">a very satisfying week!</span></span></div><div dir="auto"><span style="color: #050505; font-size: large;"><span> <span> <span> <span> <span> <span> <span> <span> <span> <span> <span> <span> <span> <span> <span> <span> <span> <span> <span> <span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br /></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b>Saturday 24th April 2021</b></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;">Expecting visitors, so out early this morning, under a cloudless sky and with a mild breeze. First 5k was my #notparkrun of 42.57, which I was quite pleased with. Then I went on to complete a 10k, running at a slower pace. This make<b>s </b>about 65k for the week. It's been spectacular running weather all week, hope it's been the same for you guys!</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b style="caret-color: rgb(0, 0, 0); color: black;">Friday 23rd April 2021</b></span></div><div dir="auto"><span style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit; font-size: large;"><span style="caret-color: rgb(0, 0, 0); color: black;">Aiming for 11+miles this </span></span><span style="font-size: large;">morning, with a coffee and cake break with my allotment mate Chris, and I was out extra early to avoid the sun if I could. I did about 3 miles around - and cutting through, the estate, before I headed off into town via the canal, intending to have 7 miles in the bank before I rested. 3 leaflets given out - the first was to a group of road workmen who were cheering me on as I approached - this was about 5 past 8. And one of them said, jokingly, "Have you been out running all night?" This was because they'd seen me running past about 12pm yesterday. So I pulled up for a chat. One of them said, "I'll bet you'll fancy a bacon sandwich when you get home!" So I launched into my anti bacon tirade: "</span><span style="font-size: large;"><span style="font-family: inherit;">Most of the pigs in this country are gassed to death. Around the age of 6 months, they are lowered into a gas chamber filled with CO2. If you know anything about this gas, you’ll know that it turns the liquid in the eyes, mouth, lungs, etc, into acid, and the pigs burn from the inside out. It can take up to 2 minutes for the pigs to go unconscious - and in that time they scrabble frantically to escape the choking gas. A (now ex-) slaughterhouse worker was sent in to clean up the chamber - and reported that he found around 50 - fifty - severed hooves. These had been torn off the animals in their frantic attempts to escape. That’s the price of your bacon, mate!" The guy said "</span>Well<span style="font-family: inherit;"> that's me finished with </span>bacon<span style="font-family: inherit;"> then!" So, a few more pleasantries, and off I went. Later I met a young mother, who said, 'Hey, vegan!' as I went past. She said </span>her whole family<span style="font-family: inherit;"> was </span>plant<span style="font-family: inherit;"> based and her 5yr-old was especially vocal, telling everyone he came </span>across about it.<span style="font-family: inherit;"> So I gave her an AV card and told her about how easy it was to </span>become active, "It's a very gentle way into activism - you simply stand in the Cube behind a mask, holding a TV, and listen to the conversations around you. Before long you start to think, 'I could have said that.' Then you do some shadowing of more experienced cubers, and you soon find yourself doing outreach. But it's all at your own pace." She promised to<span style="font-family: inherit;"> look up AV </span>Taunton on Facebook. Another, older guy, doing some leg stretches on a fence beside the canal. Turns out his daughter was having the same arthritic problems with her fingers that I had cured myself of when I went vegan. So another leaflet and some recommendations.</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b><br /></b></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b>Wednesday 21st April 2021</b></span></div><div dir="auto"><span style="font-size: large;"><span style="color: #050505;"><span style="caret-color: rgb(5, 5, 5);">Started</span></span><span style="color: #050505; font-family: inherit;"><span style="caret-color: rgb(5, 5, 5);"> out in lovely sunshine - but clouded over towards the end of the run of 7.6 miles today, which I don't mind a bit. I shall have to start going out earlier to avoid too much sun, since I hate applying suncream.</span></span></span></div><div dir="auto"><span style="font-size: large;"><span style="color: #050505;"><span style="font-family: inherit;">3 leaflets </span>handed<span style="font-family: inherit;"> out - one to the Library bus driver, who calls in the village once a month; one to a young mother with a 20 month-old toddler, Rosie; and one to a family of </span>vegetarians, the mother of whom shouted 'Yay, vegan!' as I ran past. So of course I stopped and chatted for a minute or two. "Was it for the animals you went veggie?' I asked. And it was - the whole family were vegetarian and had been for many years. But they hadn't made the connection between dairy and the meat industry. So I said they should be sure to watch 'Dairy is Scary' - and Gary Yourovsky's 'The most important speech you will ever hear.'</span></span></div><div dir="auto"><span style="font-size: large;"><span style="color: #050505;">In the </span></span><span style="color: #050505; font-size: large;">afternoon, I had to take my car to get a slow puncture seen to. Talking about fitness, I told the guy I'd run 7 miles this morning, about how I couldn't run in my 40s, but now I was vegan, I was completely arthritis free. 'Makes sense,' he agreed, and proceeded to tell me about his daughter. All her young life she'd suffered from a terrible skin condition - but last year, just before Christmas, she had been quite ill, and only drank water for 7 days. And her skin cleared up! So he was very keen to watch What the Health, and The Game Changers - but he also agreed that giving up <span style="caret-color: rgb(5, 5, 5);">animal products was good for the animals, as well as for our health.</span></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><br /></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><br /></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b>Monday 19th April 2021</b></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;">10 miles of easy running on a bright sunny morning, mostly round the estate, then a 2 mile foray alongside the canal. Lots of cheery hellos - one shout of, 'You put me to shame!' Couple of shouts of encouragement, 'Good for you, keep going!' 4 leaflets given out: To a young mother with two young kids who were running about - I always say something like, 'You've got a couple of good young runners there!', which often, as it did yesterday, start a conversation; An elderly lady, suffering from severe arthritis, who opened the conversation by saying, 'My, you must be fit!'; a young guy part of a road-mending gang; and one to an old neighbour of mine, who'd moved away and I hadn't seen for years. He was very interested in the health aspect - especially the arthritis. But with them all, I always mention I went vegan for the animals - and, 9 times out of 10, their faces screw up in acknowledgement. Most people are aware that animals are mistreated - they just don't know the extent.</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><br /></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b>Thursday 15th April 2021</b></span></div><div dir="auto"><span style="font-size: large;"><span style="color: #050505; font-family: inherit;"><span style="caret-color: rgb(5, 5, 5);">Out early this morning, under a cloudless sky - it's so nice to be wearing shorts instead of joggers. 10 miles nice and slow about 14.30/mile. This gives me 33 miles for </span></span><span style="color: #050505;"><span style="caret-color: rgb(5, 5, 5);">the</span></span><span style="color: #050505;"><span style="font-family: inherit;"> week, or 53k. For only the second </span>time since<span style="font-family: inherit;"> I began running again I had long </span>stretches where I felt as if I could keep going forever. 3 conversations - 1 with a gang of workmen (road men</span></span><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);">ders) I'd exchanged greetings with earlier in the week; later I was doing a circuit of a large out-of-town shopping centre, and I passed a guy checking people in and out of a store - as I came back I stopped and told him what I was up to. He told me that he was dairy intolerant and he didn't eat much meat, so he </span></span><span style="caret-color: rgb(5, 5, 5); color: #050505; font-size: large;">was very receptive, promising to look at the links on </span><span style="color: #050505; font-size: large;">the leaflet. The job this guy was doing lends itself to outreach, a captive audience, if you like. They're pretty bored, and would, I suspect welcome any chance to interact with someone. The third conversation came about when I caught up with a couple of walkers with a dog, on a path by the river Tone. The dog was frolicking around in the undergrowth, so I said, "Looks like someone is enjoying themselves," and the conversation flowed from there. One of the guys had tried giving up meat and dairy in the past, but had been seduced back into his old habits. But he wanted to try it again. So I recommended the challenge22.com link. He'd seen a film online - possibly Land of Hope and Glory - so he was well aware of the animal abuse which takes place, and would try to go vegan again for the animals.</span></div><div dir="auto"><span style="color: #050505; font-size: large;"><span style="caret-color: rgb(5, 5, 5);"><br /></span></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><br /></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><div dir="auto" style="font-family: inherit;"><b>Wednesday 14th April 2021</b></div><div dir="auto" style="caret-color: rgb(0, 0, 0); color: black;"><span style="font-size: large;"><span style="color: #050505; font-family: inherit;"><span style="caret-color: rgb(5, 5, 5);">9 miles, 14.5k today - lots of sunshine, and again it was warm enough for shorts. Met a guy on the canal who saw my Vegan Runners shirt, and said, 'oh, a vegan runner, eh? Turned out he had seen VRs at his local </span></span><span style="color: #050505;"><span style="caret-color: rgb(5, 5, 5);">park run</span></span><span style="color: #050505;"><span style="font-family: inherit;"> - Burnham, I think he said. He himself </span>had<span style="font-family: inherit;"> been a vegetarian for 53 years</span></span></span></div></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-size: large;"><br /></span></div><div dir="auto"><span style="font-size: large;"><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-size: large;"><b>Tuesday 13th April 2021</b></span></div><div dir="auto"><span style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit; font-size: large;">8 miles, or 13k this morning, bright and sunny, and a little warmer, so I had my shorts on - first time for a while. This run was broken up with </span><span style="color: #050505;"><span style="caret-color: rgb(5, 5, 5);">coffee and cake at my mate Chris's allotment, across town.</span></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><br /></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><div dir="auto" style="font-family: inherit;"><span style="font-size: large;"><b>Monday 12th April 2021</b></span></div><div dir="auto" style="font-family: inherit;"><span style="font-size: large;">6 miles, or 10k this morning - lovely and sunny, but chilly, so I still had my joggers on.</span></div></div><div style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-size: large;"><br /></span></div></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b>Saturday 10th April 2021</b></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;">Out early for just a 5k this morning since we had family coming to visit - for the first time since October last year. I was quite pleased with my pace - I was trying to run slow, as I generally do, but I seemed to be faster than usual, returning 44.04 for a #notparkrun. Bit chilly for the first km or so, but I was quite warm by the time I returned home. That gives me a total of about 45k, with two 15k runs and a 10k earlier in the week. I'm back to running full-time, now, my knee problem seems to be in the past - and I intend to keep it there! Only 1 outreach conversation today, a guy on his bike with a dog on a lead, which I thought was a bit dodgy. I had passed him earlier, then looped around and saw him again, always an excuse to explain what I'm doing. He was on a bike, he told me, because his knees were too painful to walk his dog. So a conversation about how WFPB nutrition can overcome the effects of arthritis - the benefits to the animals, of course, and the planet. He was very interested and was quite happy take a leaflet.</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><br /></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b>Thursday 8th April 2021</b></span></div></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;">Longer outing today, so, not wishing to put any pressure on my knee I did a walk/run - probably 1/3 walking and 2/3 running. I did 9.8 miles, all told, with a pitstop at <a href="https://www.facebook.com/thecoffeestationvivarypark/?__xts__%5B0%5D=68.ARA8IZjn%3C%2Fbody%3E%3C%2Fhtml%3E">The Coffee Station</a>, for a bit of cake and a hot chocolate. The selection of cakes was wonderful, but the choice was easy, since the chocolate brownies were calling my name (but I only had one!). As I was leaving, a guy came past, saw my Vegan Runners vest, and said, "I'm a vegan - and I'm a runner!" So a lovely conversation ensued - always great to meet a fellow vegan, and a bit special to meet a vegan runner. He wasn't aware of The Vegan Runners Club, so I took his details and I'll send them to him. On the way in to town, by the river Tone, I came across a couple of runners who had just stopped and were checking their watches. Turned out they were trying to do a half marathon inside 1.45 - and they didn't think they were going to make it. They were interested in my story and happily took a leaflet. Going over Swingbridge, I came across 3 young men, and I asked them cheerfully, "Hi guys, you gone vegan yet?" One of them replied, "No, not yet." Which of course piqued my interest. He'd been thinking about it - and was definitely giving up fish, "Oh, I guess you've seen <a href="https://www.youtube.com/watch?v=1Q5CXN7soQg">Seaspiracy</a>, then?" I said. 2 of them had, </span><span style="font-size: large;"><span>and were thinking about going plant-based altogether - b</span><span style="font-family: inherit;">ut the third one was too busy thinking up all the things he would miss if he went vegan. So they each got a leaflet. I'm sure there were other conversations, but I can't remember them at the moment. </span></span></div><div dir="auto"><span style="font-size: large;"><span style="color: #050505; font-family: inherit;"><span style="caret-color: rgb(5, 5, 5);">Up until now I've tended to ignore any </span></span><span style="color: #050505;"><span style="caret-color: rgb(5, 5, 5);">fishermen</span></span><span style="color: #050505; font-family: inherit;"><span style="caret-color: rgb(5, 5, 5);"> I pass, but now I tell them to watch Seaspiracy "Tells you all you need to know about fishing", I tell them.</span></span></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><br /></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><br /></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b>Wednesday 7th April 2021</b></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;">Just 6 miles today, nice and steady, started off pretty cold, but the sun came out, and by the time I returned home I was sweating. And I ran all the way! First time in about 10 weeks I'd done a proper run. Just the one leaflet given out, today, to a bird watcher, who'd run the marathon in his youth, but now his knees were very painful. So I told him why I went vegan, a bit about the dairy industry, the suffering we inflicted on pigs, etc. And the unexpected benefit of going vegan was that my arthritis disappeared - and the same would probably happen to him if he gave up meat products.</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><br /></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><br /></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b>Monday 5th April 2021</b></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;">Cold but sunny morning saw me setting out to do a longish run/walk and aiming for 10k at least. I'd barely got out of the door, when I stopped and swapped stories - and a leaflet - with another runner, Matt. He was most interested in the SW Coast to Coast, and the fact that I was signed up to it. Said we may well meet on that trail. </span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;">I once again did a brisk walk to warm up - about a mile - then began to run for short distances. As I built up the miles, I was gradually walking less and running more. I ventured down an unfamiliar path and came across a family of 3 - so I asked them where I was going. Turns out it was another way into Creech St Michael, a nearby village. They were very chatty and appreciated the info on the leaflet I gave them. Towards the end of my outing, when I was running pretty consistently, I came across an older couple I'd said hello to on previous runs. I did my usual holding up for a breather, had a chat about how healthy I felt, and it was all down to my diet. I went vegan for the animals, but the improvement in my health was a</span><span style="font-size: x-large;"> </span><span style="font-size: large;">nice bonus. I was home before midday, having travelled 15.7k, which was a good start to the week - I'm aiming to do 55k this week, all told.</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><br /></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b>Saturday 3rd April 2021</b></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;">At last! I'm back into running. I did 10k this morning - mostly bright and sunny with a mischievous breeze when you least wanted it. But great conditions for running - which is what I did, for the most part. Started off with a brisk walk for a mile, to get warmed up, then I did some walking and running - walk 50 yards, then run 100; which I gradually increased until I stopped walking altogether. Next time I go out - it'll be for a run! My 5k split was 44.51, Mike. I'm still going to take it easy - no more chasing the elusive PB. I mean, I'm supposed to be training for an ultra, so slow and steady is the name of the game. Shifted 4 leaflets today - 2 young mums with 3 budding runners between them. A dog walker, and a grandmother pushing a buggy. My usual tactic is to come up behind the target, make a show of stopping my watch, and say something like, "It's time I took a breather." Then I pull out a bottle of gel, and gel my hands, saying, "Do you mind if I offer you a leaflet? It's all about how the world's going vegan." 9 times out of 10, people are very receptive. </span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><br /></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><br /></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b>Saturday 27th March 2021</b></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-size: large;"><span style="font-family: inherit;">Saturday</span><span style="font-family: inherit;">s are Parkrun days, of course - or, during this pandemic, #notparkrun days, celebrated by Mike Harper and the Vegan Runners UK Community. I did a 10.4k walk this morning - pushing it a bit for the first 5k, which I did in 46.48, avg 4mph. I then relaxed a bit for the rest of my walk, which took place in brilliant sunshine - with a bit of a sharp wind at times to remind us that summer isn't here quite yet! I met and exchanged stories with a young woman runner who stopped for a chat - she's also training for an 50k ultra, didn't catch which one - somewhere here in the SW (Dorset?). So she got a leaflet. Then I found myself behind a couple of brisk walkers whom I thanked for doing a bit of pacemaking for me. They also got a leaflet. Finally, on the approach to the close where I live, I noticed a few bits of rubbish. So I went home and picked up a plastic bag. As I was collecting up the rubbish, I called out a greeting to a passing cyclist, who, to my surprise, stopped for a chat. He was Polish and lived in a nearby village - been here for 16 years and has made his home here. He told me he generally did about 50-60 miles on the weekend. He was very interested in the challenge I've set myself, and asked me how old I was. When I told him, I said I could only do this because I was eating WFPB and gave him a leaflet. So, not a bad morning, all told!</span></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><br /></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><br /></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><br /></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b>Thursday 25th March 2021</b></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;">Out early in the morning for another trip to the Coffee Station in Vivary Park, this time to spend half an hour or so with my cricketing buddy, Alan. I left a stack of leaflets for the cafe to have on display. On the way home, by the canal, I fell into a conversation with a couple who were very interested in the leaflet I handed them - and also the fact that my arthritis had disappeared after going vegan. The guy showed me his fingers which were going the way mine were going before I went vegan. I also met another runner I'd seen previously on my running - he'd been wondering where I had gone. He told me about his barefoot running shoes, and how much freer he felt. I'm very tempted to go down the barefoot route myself when I replace my trainers when they've done about another 100 miles. So, 7 miles, 11.3km, today, 45km for the week so far, with one more walk to come on Saturday.</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><br /></span></div><div dir="auto"><span style="font-size: large;"><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b>Tuesday 23rd March 2021</b></span></div><div><span style="font-size: large;"><span style="color: #050505; font-family: inherit;"><span style="caret-color: rgb(5, 5, 5);">Another </span></span><span style="color: #050505;"><span style="caret-color: rgb(5, 5, 5);">similar</span></span><span style="color: #050505; font-family: inherit;"><span style="caret-color: rgb(5, 5, 5);"> day </span></span></span><span style="color: #050505;"><span style="caret-color: rgb(5, 5, 5);">weatherwise, out again this time for a 7.3 mile walk - so that's 34k for the week so far. I </span></span><span style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;">did this at a slightly slower pace, not wanting to stress my knee. I'll probably rest up for a couple of days, now. </span></div></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505;"><span style="font-family: inherit; font-size: large;"><div dir="auto">Just the one leaflet handed out today - but it was to the owner of our local zero waste shop, who is happy to have a stack of the leaflets for their customers to take.</div></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505;"><br /></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b>Monday 22nd March 2021</b></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;">Out of doors early this morning, for the long walk I'd been promising myself - and the weather couldn't have been more conducive to outdoor exercise. Chilly to begin with, but eventually the sunshine triumphed and by the time I got to the <a href="https://www.facebook.com/thecoffeestationvivarypark/">Coffee Station</a> in Taunton's Vivary park, it was warm enough to sit outside. I can't remember the last time I visited a cafe to enjoy a hot chocolate and cake - and guys, I have to tell you, they were both gorgeous! The cafe were very receptive - both to the <a href="https://everydayactivism.co.uk">leaflet</a> I handed out, and the idea of having a stack in the cafe, for customers to help themselves. Another customer, who was training to be a sports coach (I think), was also interested in the leaflet and took a copy - along with a vegan message from me.</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;">I then did a couple of loops around the park - it really is a lovely place. There were quite a few people around, and when I doubled back past a couple on a bench, the guy called out to me, "You look like you're on a mission!" 'Cos I wasn't hanging about. I was super interested, since I thought he was asking me to have a biscuit! I went over and told them all about my mission, leaving them with a leaflet.</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;">Back out of town along the canal where I met a couple of young women cyclists. One of them said, "Hey look, a vegan!" And of course I stopped and we had a conversation, during the course of which, one of them said, "I know you, you were doing some fundraising last year - I contributed towards it!" So that was very gratifying. As we parted, she said how nice it was to meet a fellow vegan. And it was, very nice!</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;">Nothing further to report - I just did a few loops around the local estate - and by the time I got home I'd walked 22km, just 1k further than I've done since I took up running.</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;">I've been a bit stiff this evening - probably because I was sitting too long. I'm out again tomorrow, but I'm going to try and rein my pace in a bit. I was doing 3.8mph, mostly, today - I'd like to bring that down to 3.5 tomorrow. Knee is still not 100% - but, painfully slowly, 😉 it is getting better.</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><br /></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b>Friday 19th March 2021</b></span></div><div dir="auto"><span style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit; font-size: large;">Wow - Can't believe it's been three whole months since I updated this post. There have been ups and downs in that time:</span><span style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit; font-size: large;"> my total for 2020 was 645 miles in 9 months: I started 2021 in fine </span><span style="color: #050505; font-size: large;">form, averaging 40+km a week for the first 3 weeks, including my longest distance yet - 21k, or 13 miles, a half marathon <span style="caret-color: rgb(5, 5, 5);">distance; a</span></span><span style="caret-color: rgb(5, 5, 5); color: #050505; font-size: x-large;">nd I was steadily in</span><span style="color: #050505; font-size: large;">creasing my hill sprints each week. Then, on the 16th Jan, I did a 5k in a personal best time of 36.33. But afterwards I began to feel some pain in my left knee, which I thought </span><span style="color: #050505; font-size: large;">little of at the time. I continued running for the next week, but, on the </span><span style="color: #050505; font-size: large;">Friday evening, after doing about 40k in the week, I stood up from a kneeling position, and felt a sharp pain across the top of the knee. Since then I've been doing all the usual stuff - RICE, etc, and lately I've settled into a regimen of applying heat twice a day and strapping it up between times. It's been a long slow process, but I've just had to be patient. It's definitely a whole lot better, but it's not 100% yet, and I don't want to ruin things by rushing it. I've got over 4 months before my Ultra which I'm sure is plenty of time. </span></div><div dir="auto"><span style="color: #050505; font-size: large;">What I have been doing, is - walking. I figure that if I walk the distance I would have run in preparation, at least I'll build up my endurance. I began my serious, brisk walking on the 25th Feb, and since then I've increased my weekly totals from just 6k the first week, to 40 so far this week - and I'll be out again tomorrow. My immediate goal is to walk a half marathon distance next week, then make that a weekly target. When I do start running, hopefully I'll continue to build on the distances I'm doing now. When I started walking I was doing 3.5-3.6mph, and that has now built up to 4.0mph and I actually touched 4.1 for a brief period this morning. So far this <span style="caret-color: rgb(5, 5, 5);">hasn't affected my knee at all, so things are going well.</span></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><br /></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><div dir="auto"><span style="font-family: inherit; font-size: large;"><b>Thursday 17th December 2020</b></span></div><div dir="auto"><span style="font-family: inherit; font-size: large;">Brilliant conditions for running, once again, bright sunshine for the most part, with a little wind, but nothing to worry about. I kept my running nice and slow, with an average pace of 14.40, so the 10 miles/16km took me 2:26.46 and put me on 37k for the week, so far. I was out a bit longer than that, since I delivered about 50 Viva! leaflets - along with my chocolate cake recipe, and a link to the <a href="https://nobreadisanisland.blogspot.com/2014/01/52-vegan-cookery.html">Vegan Cookery</a> post on my blog. Plus the link to <a href="http://vegan22.com">vegan22.com</a> and <a href="http://Veganuary.com">Veganuary.com</a> in case anyone thinks they'd like to go vegan. I was also held up by several conversations that took place, which finished up with me handing out an AV card. The first was to a young guy who was exercising his dog - he was very interested in my training, and, about a vegan diet was '...up for trying anything, really.' the next was to an old friend I last saw at the school gates, 25 years or more ago. He was walking with difficulty, pushing a walking frame, so he got the whole 'I cured my arthritis by going vegan' spiel and promised to look at 'What the Health'. And the third was a young guy mowing his lawn - which we both agreed was quite ridiculous given that we were halfway through December! He said his wife had seen me running around, and had noticed my Vegan Runners shirt. He did a bit of running himself, and was interested in my Ultra. When I told him about Rich Roll's preference for Ultras over Marathons, since you get pitstops every 5/6 miles on an Ultra, he said, 'Well, even I might be able to manage that!' He was aware of - and full of admiration for - Fiona Oakes, and knew that she was a vegan. When I left, I said, only half joking, ' Well, if you do go vegan, you can come and join us on the Ultra'. He didn't say he wouldn't! :)</span></div></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span><!--more--></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><br /></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><div dir="auto"><span style="font-family: inherit; font-size: large;"><b>Saturday 12th December 2020</b></span></div><div dir="auto"><span style="font-family: inherit; font-size: large;">Saturday is #notparkrun day - and it's also when I put in a faster run after the slow runs I've been doing through the week. And, I was aiming for a PB. Conditions were absolutely gorgeous - temp about 10C, little wind and bright sunshine. I'd planned a flattish run - couple of loops through a nearby estate, then round the whole estate just gives me 5k - and, I did it in 37.40, 35 seconds faster than my previous PB. I carried on home, finishing with 7.5k - giving me a total of 47k for the week, which is the highest total since I began my autumn programme. </span></div><div dir="auto"><span style="font-family: inherit; font-size: large;"><br /></span></div></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><b>Thursday 10th December 2020</b></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;">3rd slow run of the week this morning, 13k - after a run of 12.5k yesterday - which gives me a total of 39k for the week, with at least 5k to come on Saturday. Came across a gang of bricklayers, who were interested in my running - and general health and fitness. So, another conversation ensued which included my disappearing arthritis and the film The Game Changers - in fact, this time I handed out an AV card with all the details of how to go vegan on vegan22.com.</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; font-family: inherit;"><span style="font-family: inherit; font-size: large;"><br /></span></div></div></div></div><div style="font-family: inherit;"><span style="font-size: large;"><b>Monday 7th December 2020</b></span></div><div style="font-family: inherit;"><span style="font-size: large;">Good to start the week with a long slow run, which was probably my most enjoyable run so far! About halfway through the run, I was reminded of something I read on one of the running group pages on Facebook - 'Running is easier at 8k than it is at 2 or 3k', something like that. And I found it to be true - I felt as if I could go on forever. So, 14k in the bank, aiming for 40k+ this week. I've realised over the weekend that I'm well within reach of 1000k for the year - 895k so far, with 3.5 weeks to go. </span></div><div style="font-family: inherit;"><span style="font-size: large;">Several interesting conversations with people I exchanged greetings with. I asked a group of road builders if they'd seen The Game Changers, telling them that it would show them that vegans had better sex than omnis, which certainly got their interest. One older guy congratulated me on my fitness, bemoaning the fact that he could hardly get to the end of the street - so he got the full on story of how my arthritis had disappeared after I went vegan. I also had the obligatory 'Bacon, tho' person, who eventually promised to look at the vegan alternatives. Think I'm going to start carrying several AV cards to hand out to anyone who shows an interest.</span></div><div style="font-family: inherit;"><span style="font-size: large;"><b><br /></b></span></div><div style="font-family: inherit;"><span style="font-size: large;"><b>Saturday 5th December 2020</b></span></div><div style="font-family: inherit;"><span style="font-size: large;">Total of 40k for the week, in four runs - 14k on Monday, 11k on Tuesday, 11k on Thursday (with hill sprint reps) and a fast 5k on Saturday.</span></div><div style="font-family: inherit;"><span style="font-size: large;"><br /></span></div><div style="font-family: inherit;"><span style="font-size: large;"><b>Monday 30th November 2020</b></span></div><div style="font-family: inherit;"><span style="font-size: large;">First run of the week this morning - aiming for 10k+, and finished up with 14k. I'm happy with anything over 30 k for the week, so that's got me off to a good start.</span></div><div style="font-family: inherit;"><span style="font-size: large;"><br /></span></div><div style="font-family: inherit;"><span style="font-size: large;"><b>Saturday 28th November 2020</b></span></div><div style="font-family: inherit;"><span style="font-size: large;">Rounded off the week with a #notparkrun and a new PB for the 5k of 37.51, a full 2 minutes off my previous best!</span></div><div style="font-family: inherit;"><span style="font-size: large;">I knew I was on for a good time, when my Garmin was showing an average pace of below 12 minutes per mile. I'd seen that figure briefly in last week's #notparkrun, but today, it showed 11.50+ consistently. So, with 10k on Monday, the 17k I did on Wednesday, and 5k today, my total for the week is 32k.</span></div><div style="font-family: inherit;"><span style="font-size: large;"><br /></span></div><div style="font-family: inherit;"><span style="font-size: large;"><b>Thursday 26th November 2020</b></span></div><div><span style="font-family: inherit; font-size: large;">Out in my Vegan Runners vest this morning, and did my longest run to date - 17k, beating the 16k I did last month, </span><span style="font-family: inherit; font-size: large;">including a few hill reps</span><span style="font-family: inherit; font-size: large;">. I was aiming for 17k, since that's a third of the distance I hope to cover each day on my Ultra. My aim is to do 3 of these in one day sometime early in the NY. </span><span style="font-size: large;">Towards</span><span style="font-size: large;"><span style="font-family: inherit;"> the end of my run I passed a gang of bricklayers I'd seen several </span>times<span style="font-family: inherit;"> on my runs, and they'd always given me a cheery wave as I ran past. This morning I stopped and told them why I was often to be seen out running - and they were well impressed. I also threw in the fact that I'd tried to run 40 years ago, but my knees became too painful to </span>continue. But since going vegan my <span style="font-family: inherit;">arthritis has completely disappeared and I'm now pain free. I urged them to watch The Game Changers, using my </span>usual line of "It's about top sports men and women going vegan and finding their performance is enhanced - and not just on the playing field." Laughter all round. I'll check back on these guys - might offer them a few Anonymous for the Voiceless cards next time.</span></div><div><span style="font-size: large;">Just to add, I did my run this morning in a fasted state - not having eaten for 23 hours at the completion of my run.</span></div><div style="font-family: inherit;"><span style="font-size: large;"><br /></span></div><div style="font-family: inherit;"><span style="font-size: large;"><b>Wednesday 19th November 2020</b></span></div><div style="font-family: inherit;"><span style="font-size: large;">Amazing run this morning - 13k to add to the 2 runs of 12k earlier in the week. I started by doing a series of 10 hill reps, which I want to incorporate more and more into my training. I had two outreach/repping encounters - the first was not long after I had started. As I paused to post a letter, I was addressed by a bloke on a bike, who complemented me on my running. "I watched you run up that slope and you were running well - I'm a runner myself and I know good running when I see it." Turned out he was a vegetarian, who couldn't go vegan because of "Cheese!" But I think - I hope - I planted a few seeds. </span></div><div><span style="font-family: inherit; font-size: large;">Later on in the run I said "Hello" and 'Thank you" to a couple of women when they moved aside to let me pass. They were very friendly, saying they'd seen me running often - so I told them I was training for an ultra next year, and about Viva! the charity I was supporting. T</span><span style="font-family: inherit; font-size: x-large;">hey were quite chatty, asking</span><span style="font-family: inherit; font-size: large;"> about my Vegan Runners shirt, so I told them that the VR club is the largest running club in the UK - one of them said she was going to Google that when she got home. O</span><span style="font-family: inherit; font-size: large;">ne of </span><span style="font-size: large;">women</span><span style="font-family: inherit; font-size: large;"> had done a 10k in the past. I was able to do a bit of outreach, since t</span><span style="font-family: inherit; font-size: x-large;">hey were curious, asking about my age, how long I'd been vegan. </span><span style="font-family: inherit; font-size: x-large;">One of them had arthritis so I told them about the benefits of whole food plant-based nutrition - t</span><span style="font-family: inherit; font-size: x-large;">hey got the whole spiel!</span><span style="font-family: inherit; font-size: x-large;"> As I left, they said they would check me out on FB. </span></div><div><span style="font-size: large;"><span style="font-family: inherit;">It's been my intention all along </span>on these<span style="font-family: inherit;"> runs to portray myself as The </span></span><span style="font-size: large;">Friendly</span><span style="font-size: large;"><span style="font-family: inherit;"> Vegan Runner - I make a point of greeting everyone with a big smile and 'Hello'. If I come across any dog walkers - and I meet quite a few - I try and greet the dog first, generally complementing the walkers on </span>having<span style="font-family: inherit;"> a lovely dog. Any parents with children, I always </span>greet the child first, if it's appropriate. Wearing a Vegan Runners vest, I feel as if I'm representing the vegan community - I want people to see vegans in a good light, as it were. </span></div><div style="font-family: inherit;"><span style="font-size: large;"><br /></span></div><div style="font-family: inherit;"><span style="font-size: large;"><br /></span></div><div style="font-family: inherit;"><span style="font-size: large;"><br /></span></div><div style="font-family: inherit;"><span style="font-size: large;"><b>Wednesday 4th November 2020</b></span></div><div style="font-family: inherit;"><span style="font-size: large;">Oh dear, I'm supposed to be updating this weekly! :(</span></div><div style="font-family: inherit;"><span style="font-size: large;"><br /></span></div><div style="font-family: inherit;"><span style="font-size: large;">Week beginning 19th October I did 19k, aiming for an average of 20k, so that's not too bad. Then the week of the 26th I did 22k.</span></div><div style="font-family: inherit;"><span style="font-size: large;">18k so far this week: I did a 5k on Monday, and this morning I ran 8 miles - or almost 13k.</span></div><div style="font-family: inherit;"><span style="font-size: large;"><br /></span></div><div style="font-family: inherit;"><span style="font-size: large;"><br /></span></div><div style="font-family: inherit;"><span style="font-size: large;"><br /></span></div><div style="font-family: inherit;"><span style="font-size: large;"><b>Saturday 17th October 2020</b></span></div><div style="font-family: inherit;"><span style="font-size: large;">3rd run of the week this morning - overcast and a bit chilly with very little wind, just about perfect! I did my #notparkrun 5k in 40.44 which was a bit slow, but I wasn't going for pace. I finished with 9.3k, which took me 1:19, and gave me 30k for the week - my present target. On 4 or 5 occasions during the run I found myself thinking how comfortable this all felt. But I was reminded of a quote from one of Rich Roll's podcasts, "Becoming comfortable with feeling uncomfortable". I've got a bit to go before that kicks in, but I feel as if I'm on my way. Lots of smiles from other runners and walkers - plus nice comments from a couple of older guys:</span></div><div style="font-family: inherit;"><span style="font-size: large;">"You're an example to us all." And,</span></div><div style="font-family: inherit;"><span style="font-size: large;">"You put me to shame!"</span></div><div style="font-family: inherit;"><span style="font-size: large;">All in all a very enjoyable run. </span></div><div style="font-family: inherit;"><span style="font-size: large;"><br /></span></div><div style="font-family: inherit;"><div style="font-family: inherit;"><span style="font-size: large;"><b>Saturday 10th October 2020</b></span></div><div style="font-family: inherit;"><span style="font-size: large;">First #nonparkrun, actually running outside this morning! I ran the 5k I've mapped out for myself in 40.07, which is 24 seconds faster than when I ran it earlier in the week. This was my third run outside and my 4th of the week. The reason I've finally made the break is that the 16k I did round my garden on Monday made the track so muddy, I spent half an hour washing the mud off the concrete part of the circuit. My total for the week is 31k in four runs altogether.</span></div></div><div style="font-family: inherit;"><span style="font-size: large;"><br /></span></div><div style="font-family: inherit;"><span style="font-size: large;"><b>Monday 5th October 2020</b></span></div><div><span style="font-size: large;"><span style="font-family: inherit;">The forecast for this morning was dry up until around 10.00am, when the </span>chances<span style="font-family: inherit;"> of rain were said to be 50% - so I set off just after 8, </span>planning<span style="font-family: inherit;"> to do at least 10k, but hoping to do more. In the event, the </span>conditions<span style="font-family: inherit;"> were just right for running, mainly overcast, with a hazy sun </span>breaking<span style="font-family: inherit;"> </span>through intermittently - and the rain never materialised! So I just kept going up to 16k, or 10 miles, in a time of 2:18.26. </span></div><div><span style="font-size: large;">2 </span><span style="font-family: inherit; font-size: x-large;">- 16.34</span></div><div style="font-family: inherit;"><span style="font-size: large;">5 - 24.28</span></div><div style="font-family: inherit;"><span style="font-size: large;">6 - 8.23</span></div><div style="font-family: inherit;"><span style="font-size: large;">7 - 8.18</span></div><div style="font-family: inherit;"><span style="font-family: inherit; font-size: x-large;">8 - 8.25</span></div><div style="font-family: inherit;"><span style="font-size: large;">10 - 17.00</span></div><div style="font-family: inherit;"><span style="font-size: large;">11 - 8.45</span></div><div style="font-family: inherit;"><span style="font-size: large;">12 - 8.59</span></div><div style="font-family: inherit;"><span style="font-size: large;">13 - 9.10</span></div><div style="font-family: inherit;"><span style="font-size: large;">14 - 9.12</span></div><div style="font-family: inherit;"><span style="font-size: large;">15 - 9.22</span></div><div style="font-family: inherit;"><span style="font-size: large;">16 - 9.40</span></div><div style="font-family: inherit;"><span style="font-size: large;"><br /></span></div><div style="font-family: inherit;"><b><span style="font-size: large;">Thursday 1st October 2020</span></b></div><div style="font-family: inherit;"><span style="font-size: large;">Another PB this morning - a 10k in 1:19.23, knocking a full five minutes off my previous time. I've got to attribute this to my new birthday Asics trainers, a present from my kids.</span></div><div><span style="font-size: large;"><span style="font-family: inherit;">Here are the split times; I'm quite </span>pleased<span style="font-family: inherit;"> with kms 9 and 10, where I decided to push on a bit. It's always good to know there's </span>something<span style="font-family: inherit;"> left in the tank at the end of a run. Oh, and just to say I ran in a fasted state - I last ate at 1.30 </span>yesterday.<span style="font-family: inherit;"> I'm an advocate of Intermittent Fasting, so I do a 24 hour fast each week. Today I can eat again at 1.30.</span></span></div><div style="font-family: inherit;"><span style="font-size: large;"><br /></span></div><div style="font-family: inherit;"><span style="font-size: large;">1 - 8.08</span></div><div style="font-family: inherit;"><span style="font-size: large;">2 - 7.54</span></div><div style="font-family: inherit;"><span style="font-size: large;">3 - 8.04</span></div><div style="font-family: inherit;"><span style="font-size: large;">4 - 7.50</span></div><div style="font-family: inherit;"><span style="font-size: large;">5 - 7.53</span></div><div style="font-family: inherit;"><span style="font-size: large;">6 - 7.55</span></div><div style="font-family: inherit;"><span style="font-size: large;">7 - 8.01</span></div><div style="font-family: inherit;"><span style="font-size: large;">8 - 8.12</span></div><div style="font-family: inherit;"><span style="font-size: large;">9 - 7.40</span></div><div style="font-family: inherit;"><span style="font-size: large;">10 - 7.41</span></div><div style="font-family: inherit;"><span style="font-size: large;"><br /></span></div><div style="font-family: inherit;"><span style="font-size: large;"><b>Saturday 26th September 2020</b></span></div><div style="font-family: inherit;"><span style="font-size: large;">Second PB this week, this morning for my #notparkrun, with 37.08 for the 5k, following my 37.16 earlier in the week. That's an improvement of 1 minute 23 seconds this month. 27k for the week.</span></div><div style="font-family: inherit;"><span style="font-size: large;"><br /></span></div><div style="font-family: inherit;"><br /></div><p><b style="font-family: inherit;"><span style="font-size: large;">Monday 21st September 2020</span></b></p><div><span><div style="font-family: inherit; font-size: xx-large;"><span style="font-size: large;">My long run today was 17k - a PR in that it's the longest run I've done, and it took me 2:26.45. For my personal benefit, my split times for each km were:</span></div><div style="font-family: inherit;"><span style="font-size: large;">1 - 8.12</span></div><div style="font-family: inherit;"><span style="font-size: large;">2 - 8.06</span></div><div style="font-family: inherit;"><span style="font-size: large;">3, 4 and 5 - 24.40</span></div><div style="font-family: inherit;"><span style="font-size: large;">6 - 8.33</span></div><div style="font-family: inherit;"><span style="font-size: large;">7 - 8.19</span></div><div style="font-family: inherit;"><span style="font-size: large;">8 - 8.34</span></div><div style="font-family: inherit;"><span style="font-size: large;">9 and 10 - 17.25</span></div><div style="font-family: inherit;"><span style="font-size: large;">11 - 8.53</span></div><div style="font-family: inherit;"><span style="font-size: large;">12 - 8.59</span></div><div style="font-family: inherit;"><span style="font-size: large;">13 - 8.55</span></div><div style="font-family: inherit;"><span style="font-size: large;">14 - 9.10</span></div><div style="font-family: inherit;"><span style="font-size: large;">15 - 9.12</span></div><div style="font-family: inherit;"><span style="font-size: large;">16 - 9.18</span></div><div style="font-family: inherit;"><span style="font-size: large;">17 - 8.24</span></div><div style="font-family: inherit;"><span style="font-size: x-large;"><br /></span></div><div><span style="font-family: inherit; font-size: large;">Very pleased with that last km - I always feel I've got </span><span style="font-size: large;">something left in the tank, so I try and prove it by putting in a bit of a sprint towards the end of my run. This tells me that I could have</span><span style="font-family: inherit; font-size: large;"> gone on for at least another km.</span></div><div style="font-family: inherit;"><br /></div></span></div><p><span style="font-size: large;"><b>Wednesday 16th September 2020</b></span></p><p><span style="font-size: large;">ATM, I'm running a long run and two shorter ones each week, gradually building up the distance. On Monday of this week I ran 16k, and this morning I did 6k. Over the summer I was averaging around 20k a week, but from the end of July, when I decided to do an ultra, I've been gradually increasing this. Last week I did 25k and I'm on course to do 28k this week.</span></p><p><span style="font-size: large;">I ran my 6k this morning in 46:42 - the first 5k I averaged 7.50 per km, and the last I ran in 7.33. I almost always finish feeling I can do more, so I up the pace in the last km.</span></p><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="caret-color: rgb(5, 5, 5); margin: 0.5em 0px 0px; word-wrap: break-word;"><div dir="auto"><div dir="auto" style="color: #050505; white-space: normal;"><span style="font-family: inherit; font-size: large;"><span class="pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu" style="display: inline-flex; height: 16px; margin: 0px 1px; vertical-align: middle; width: 16px;"><br /><img alt="😉" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/t57/1/16/1f609.png" style="border: 0px;" width="16" /></span></span></div><div dir="auto" style="color: #050505; white-space: normal;"></div><div dir="auto" style="color: #050505; white-space: normal;"><span class="pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu" style="display: inline-flex; font-family: inherit; font-size: large; height: 16px; margin: 0px 1px; vertical-align: middle; width: 16px;"><br /></span></div><div dir="auto" style="color: #050505; white-space: normal;"><span class="pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu" style="display: inline-flex; font-family: inherit; font-size: large; height: 16px; margin: 0px 1px; vertical-align: middle; width: 16px;"><br /></span></div><div dir="auto" style="color: #050505; white-space: normal;"><span style="font-family: inherit; font-size: large;">I was asked where I got my will-power from. </span></div><div dir="auto"><div dir="auto" style="color: #050505; white-space: normal;"><span style="font-family: inherit; font-size: large;"> I guess it comes from being vegan, mainly. I have a driving ambition to be the best version of a vegan as I can. To try and set an example to others, and hopefully inspire them to be the best version of themselves that they can be. With omnivores, it's about trying to convince them that, although they might think themselves as good people, there isn't one that wouldn't be a better person if they went vegan. With vegans who might think of themselves as a good person, there isn't one who wouldn't be a better person if they became active and spoke up for the animals. </span></div><div dir="auto" style="color: #050505; white-space: normal;"><span style="font-family: inherit; font-size: large;">Got a bit side-tracked there...</span></div><div dir="auto" style="color: #050505; white-space: normal;"><span style="font-family: inherit; font-size: large;">But my determination comes from the animals - I figured that the further I ran, the more money I would raise, the more animals I would help. And I am inspired by people like <a href="https://en.wikipedia.org/wiki/Fiona_Oakes" target="_blank">Fiona Oakes</a> </span></div><div dir="auto" style="color: #050505; white-space: normal;"><span style="font-family: inherit; font-size: large;">Also brave people like Matt Johnson of DxE, who confronted the owner of the farm in Iowa where they were roasting pigs alive - and got the practice stopped.</span></div><div dir="auto" style="color: #050505; white-space: normal;"><span style="font-family: inherit; font-size: large;">Here's one other thing - we are all capable of more than we think we are - much more, in fact! It's just a question of bringing whatever it is you think you would like to do into your comfort zone. Once you do that, it's easy. </span></div><div dir="auto" style="color: #050505; white-space: normal;"><span style="font-family: inherit; font-size: large;">Also, "To think, and not to act, is not to have thought at all." Shinichi Suzuki. <span class="pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu" style="display: inline-flex; height: 16px; margin: 0px 1px; vertical-align: middle; width: 16px;"><img alt="💚" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/t94/1/16/1f49a.png" style="border: 0px;" width="16" /></span><span class="pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu" style="display: inline-flex; height: 16px; margin: 0px 1px; vertical-align: middle; width: 16px;"><img alt="🙂" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/t4c/1/16/1f642.png" style="border: 0px;" width="16" /></span></span></div><div dir="auto" style="color: #050505; white-space: normal;"><span class="pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu" style="display: inline-flex; font-family: inherit; font-size: large; height: 16px; margin: 0px 1px; vertical-align: middle; width: 16px;"><br /></span></div><div dir="auto" style="color: #050505; white-space: normal;"><span style="font-size: large;">I was curious about why it was that I got stronger, day-by-day, through my challenge, so I asked the question on the vegan athlete's FB page - 'Athlegans-vegan strength and fitness':</span></div><div dir="auto"><div dir="auto" style="color: #050505; font-size: 15px; white-space: pre-wrap;">Got a question for you guys: Some of you may remember that last month I did a challenge for a fundraiser. The challenge I set myself was to run 100k over ten days - 10k every day. I thought - and the advice I received told me to expect this - that I would get progressively more tired and exhausted as I went through the 10 days. But the opposite happened! As I got to the 4th, 5th and 6th days, I found myself getting stronger and stronger - so that I was able to do more each day in the latter stages than at the beginning. Because I was getting stronger, I decided to run more than 10k - one day I did 14k. My total at the end was 110k in the ten days. Not only that, but I had no twinges, aches or pains. The only thing worthy of comment was that, in the beginning, if I sat too long, I found I was a little stiff when I stood up. But that went away, and even after the tenth day, I had no stiffness. </div><div dir="auto" style="color: #050505; font-size: 15px; white-space: pre-wrap;">Is there an explanation for this? The only factor which may be relevant is that, for the past two and a half years I've been averaging 10,000 press ups a month - on my way to 1 million before my 90th birthday. So, I was pretty fit when I started my running career at the end of March.</div><div dir="auto" style="color: #050505; font-size: 15px; white-space: pre-wrap;"><br /></div><div dir="auto"><span><span style="color: #050505; font-family: inherit;"><span style="font-size: 15px; white-space: pre-wrap;">And I </span></span><span style="color: #050505;"><span style="caret-color: rgb(5, 5, 5); font-size: 15px; white-space: pre-wrap;">received this response, from </span></span></span><a class="oajrlxb2 g5ia77u1 qu0x051f esr5mh6w e9989ue4 r7d6kgcz rq0escxv nhd2j8a9 nc684nl6 p7hjln8o kvgmc6g5 cxmmr5t8 oygrvhab hcukyx3x jb3vyjys rz4wbd8a qt6c0cv9 a8nywdso i1ao9s8h esuyzwwr f1sip0of lzcic4wl gmql0nx0 gpro0wi8" href="https://www.facebook.com/groups/488734181542358/user/721814015/?__cft__[0]=AZWyfy1QDLS_VbqZzcUSai0oR3Q6RaJTWy41qJjcvxJKJdJxsv4Lvu46QssH7ZKtsSooTySZweNtoZ0Qw7pDzVDveuI2q4b90LP7Coxe6mN6D3GfifhS9cl3GGgaQR6Ib4A&__tn__=R]-R" role="link" style="border: 0px; box-sizing: border-box; caret-color: rgb(5, 5, 5); color: inherit; cursor: pointer; display: inline; font-family: inherit; font-size: 12px; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration: none; touch-action: manipulation;" tabindex="0"><span class="pq6dq46d" style="display: inline-flex; font-family: inherit;"><span class="oi732d6d ik7dh3pa d2edcug0 hpfvmrgz qv66sw1b c1et5uql a8c37x1j muag1w35 dco85op0 e9vueds3 j5wam9gi lrazzd5p oo9gr5id" color="var(--primary-text)" dir="auto" style="-webkit-font-smoothing: antialiased; display: inline; font-family: inherit; font-size: 0.8125rem; font-weight: 600; line-height: 1.2308; margin-bottom: -3px; margin-top: -4px; max-width: 100%; min-width: 0px; word-break: break-word; word-wrap: break-word;">Tobias Sjösten</span></span></a></div><div dir="auto"><span><div class="q9uorilb" style="caret-color: rgb(5, 5, 5); color: #050505; display: inline-block; font-size: 12px;"><span class="e9o6kcyi pq6dq46d bp9cbjyn" style="align-items: center; display: inline-flex; font-family: inherit; padding-left: 3px;"><br /></span></div><div class="ecm0bbzt e5nlhep0 a8c37x1j" style="caret-color: rgb(5, 5, 5); color: #050505; font-size: 12px; padding-bottom: 4px; padding-top: 4px;"><span class="oi732d6d ik7dh3pa d2edcug0 hpfvmrgz qv66sw1b c1et5uql a8c37x1j muag1w35 enqfppq2 jq4qci2q a3bd9o3v knj5qynh oo9gr5id" color="var(--primary-text)" dir="auto" style="-webkit-font-smoothing: antialiased; display: block; font-family: inherit; font-size: 0.9375rem; line-height: 1.3333; margin-bottom: -4px; margin-top: -4px; max-width: 100%; min-width: 0px; word-break: break-word; word-wrap: break-word;"><div class="kvgmc6g5 cxmmr5t8 oygrvhab hcukyx3x c1et5uql" style="font-family: inherit; margin: 0px; word-wrap: break-word;"><div dir="auto" style="font-family: inherit;">"It's formally called Specific Adaptation to Imposed Demand (SAID). Basically, if you stress your body hard enough to disrupt homeostasis but not too hard to exceed your ability to recover, then good things happen. Your body literally changes to be able to do more of the initial stressor – the running, in this case.</div></div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql" style="font-family: inherit; margin: 0.5em 0px 0px; word-wrap: break-word;"><div dir="auto" style="font-family: inherit;">Or what normal people call training and improving by doing. <span class="pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu" style="display: inline-flex; font-family: inherit; height: 16px; margin: 0px 1px; vertical-align: middle; width: 16px;"><img alt="😉" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/t57/1/16/1f609.png" style="border: 0px;" width="16" /><span color="var(--primary-text)" style="font-family: inherit; font-size: 0.9375rem;"><br /></span><br /></span></div></div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql" style="font-family: inherit; margin: 0.5em 0px 0px; word-wrap: break-word;"><div dir="auto" style="font-family: inherit;">Great work, <a class="oajrlxb2 g5ia77u1 qu0x051f esr5mh6w e9989ue4 r7d6kgcz rq0escxv nhd2j8a9 nc684nl6 p7hjln8o kvgmc6g5 cxmmr5t8 oygrvhab hcukyx3x jb3vyjys rz4wbd8a qt6c0cv9 a8nywdso i1ao9s8h esuyzwwr f1sip0of lzcic4wl oo9gr5id gpro0wi8 lrazzd5p" href="https://www.facebook.com/groups/488734181542358/user/100005670330855/?__cft__[0]=AZWyfy1QDLS_VbqZzcUSai0oR3Q6RaJTWy41qJjcvxJKJdJxsv4Lvu46QssH7ZKtsSooTySZweNtoZ0Qw7pDzVDveuI2q4b90LP7Coxe6mN6D3GfifhS9cl3GGgaQR6Ib4A&__tn__=R]-R" role="link" style="border: 0px; box-sizing: border-box; color: var(--primary-text); cursor: pointer; display: inline; font-family: inherit; font-weight: 600; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration: none; touch-action: manipulation;" tabindex="0"><div class="nc684nl6" style="display: inline; font-family: inherit;"><span style="font-family: inherit;">Paul</span></div></a>!"</div><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">Since then, to keep things ticking over, I've been doing about 20k a week - 1 x 10k and 2 x 5k. And now that I've got an Ultra to aim for, I'm upping that figure by one or 2 kms a week. This week - starting 14th September - I'll probably do 26k.</div></div></span></div></span></div></div></div></div></div>Paul Youdhttp://www.blogger.com/profile/11025826576593530708noreply@blogger.com0tag:blogger.com,1999:blog-8015179386642966363.post-69493446989969237502021-09-05T14:02:00.000+01:002021-09-05T14:02:48.829+01:00A WEEK'S MENU FOR A VEGAN<div dir="ltr" style="text-align: left;" trbidi="on">
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</span><div class="MsoNormal"><span style="font-family: inherit; font-size: large;"><br /></span></div><div class="MsoNormal"><span style="font-family: inherit; font-size: large;"><span class="Apple-style-span">This was f</span><span>irst posted in 2013</span><span> and started out as a weekly menu, but I've since added to it. I n</span><span>eed to update this, since I try to follow </span><a href="https://nutritionfacts.org/2021/07/29/dr-gregers-daily-dozen-healthiest-of-healthy-foods/" target="_blank">Dr Greger's Daily Dozen</a><span>, and my lunch routine has changed considerably.)</span></span></div><div class="MsoNormal">
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<span class="Apple-style-span"><b>Breakfast</b>:</span></span></div>
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<span lang="EN-US"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">Porridge – made with water - is probably the healthiest breakfast. Combine it with blueberries, strawberries or whatever suits your fancy.<span style="mso-spacerun: yes;"> </span>I like mine with blackstrap
molasses – although I no longer draw faces and yachts on the porridge as I did with treacle when I was younger! (Still do with the grandchildren on occasion! :-) )<o:p></o:p></span></span></div>
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<span lang="EN-US"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">My wife has hers with sultanas (soaked overnight) and banana. (Ugh!)</span></span></div>
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<span lang="EN-US"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">I only have porridge about once a week - my
usual breakfast used to be <a href="http://nobreadisanisland.blogspot.co.uk/2010/06/spicy-fruit-naans.html">spicy fruit naan</a>, slathered with mashed banana.<o:p></o:p></span></span></div>
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<span lang="EN-US"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">However, since I'm rarely hungry in the morning, I skip breakfast these days, except for the once a week porridge when my wife and I have a Sunday lie-in.<o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US">Lunch</span></b><span lang="EN-US">:<o:p></o:p></span></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-size: large;"><span lang="EN-US" style="font-family: inherit;">Bowl of fruit - berries, couple of stewed prunes and stewed apricots + flaxseeds, sesame, sunflower and pumpkin seeds and flaked almonds, all ground together.</span></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-size: large;"><span lang="EN-US" style="font-family: inherit;">Salad - handful each green lentils and either red kidney beans or butter beans, beetroot, dessertspoon balsamic vinegar, homemade hummus and oat milk (to moisten). With 1/4 tsp each turmeric and cayenne, black pepper, garlic powder, onion powder and mixed herbs + 1 dessertspoon nooch. Small handful walnuts.</span></span></div><div class="MsoNormal"><span style="font-family: inherit; font-size: large;">Puree made with kale, wild rocket, dates, banana. 4 dsps of this with some oat milk makes a good smoothy.</span></div>
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<span style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span lang="EN-US"><i>Open faced sandwiches</i></span><span lang="EN-US">, with Marmite, peanut butter, hummus and sliced tomatoes – I have this often. I'll include slices of seitan i</span></span><span style="font-size: large;">f I have some around.</span></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><u><span lang="EN-US"><a href="http://nobreadisanisland.blogspot.co.uk/2010/10/socca-gram-flour-pancakes-vegan-and.html"><i>Socca wraps</i></a></span></u><span lang="EN-US"><a href="http://nobreadisanisland.blogspot.co.uk/2010/10/socca-gram-flour-pancakes-vegan-and.html"> </a>with hummus and tomatoes/mushrooms (lightly fried first)</span></span></div>
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<span lang="EN-US"><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><i>Leftover pizza </i>(link below)<u><o:p></o:p></u></span></span></div>
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<u><span lang="EN-US"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">Beans on toast<o:p></o:p></span></span></u></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US">Dinner</span></b><span lang="EN-US">:<o:p></o:p></span></span></div>
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<span lang="EN-US"><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><a href="http://nobreadisanisland.blogspot.co.uk/2013/01/52-diet-homemade-pasta-and-ragu-sauce.html"><i>Rich ragu sauce with pasta</i></a><u><o:p></o:p></u></span></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span lang="EN-US"><a href="http://nobreadisanisland.blogspot.co.uk/2013/01/52-recipes-chilli-non-carne-vegan.html"><i>Chilli non carne</i></a></span><span lang="EN-US"> (with the leftover ragu sauce)<o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-size: large;"><span lang="EN-US" style="font-family: inherit;"><i><a href="https://nobreadisanisland.blogspot.com/2013/06/52-diet-simple-vegetable-curry-vegan.html">Vegetable curry</a></i></span></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span lang="EN-US"><a href="http://nobreadisanisland.blogspot.co.uk/2013/01/52-diet-lasagne-layered-with-potato.html"><i>Lasagne</i></a></span><span lang="EN-US">
(using the leftover ragu sauce. This recipe uses slices of cooked potato instead of pasta - and it's absolutely gorgeous)<o:p></o:p></span></span></div>
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<span lang="EN-US"><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><a href="http://nobreadisanisland.blogspot.co.uk/2013/04/52-diet-simple-thai-red-curry-vegan.html"><i>Thai red curry</i></a><u><o:p></o:p></u></span></span></div>
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<span lang="EN-US"><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><a href="http://nobreadisanisland.blogspot.co.uk/2010/06/vegan-pizza-makes-1-large-or-2-small.html"><i>Pizza</i></a><u><o:p></o:p></u></span></span></div>
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<span style="font-family: inherit; font-size: large;"><span class="Apple-style-span"><u><span lang="EN-US">Curried lentils and cabbage </span></u><span lang="EN-US">(Savoy’s my favourite!) (Link to come)<o:p></o:p></span></span><br />
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<span class="Apple-style-span"><span lang="EN-US"><a href="http://nobreadisanisland.blogspot.co.uk/2010/08/lentils-and-rice-with-mushrooms-and.html"><i>Lentils and rice with mushrooms and cabbage</i></a> (ready in 30 minutes)</span></span></span></div>
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<span lang="EN-US" style="font-family: inherit; font-size: large;"><span class="Apple-style-span"><a href="http://nobreadisanisland.blogspot.co.uk/2013/04/a-soya-free-vegan-feast-socca-omelette.html"><i>Lentil curry in a socca omelette</i></a></span><u><o:p></o:p></u></span></div>
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<span class="Apple-style-span"><b>Desserts</b></span></span></div>
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<span style="font-family: inherit; font-size: large;"><span class="Apple-style-span"><a href="http://nobreadisanisland.blogspot.co.uk/2013/08/crepe-suzette-simplified-and-vegan.html"><i>Crepe Suzette</i></a> (a simple flour and water pancake with a homemade marmalade sauce and Benedictine with soya cream - just gorgeous!)</span><br />
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<span class="Apple-style-span"><a href="http://nobreadisanisland.blogspot.co.uk/2013/01/52-diet-simple-chocolate-cake-vegan.html"><i>Chocolate cake</i></a> (an 8" - 20cm - cake made with 5 ingredients which cost in the region of 70p!)</span><br />
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<span class="Apple-style-span">[More to come - and I shall link to all the recipes (except perhaps the beans* on toast! 😉 )]</span></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;">(Oh, I dunno, I make a mean pot of 'baked beans' using red kidney beans…)</span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><br /></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">I've practiced some form of Intermittent Fasting for the past 8 years or more - currently I do a weekly 24hr fast where I eat lunch on one day and don't eat again until 24hrs after I've finished eating. When I began I did the 5:2 version - eating 1/4 of a day's calories on a Monday, say, did the same on a Wednesday, and ate normally on the other days. I lost about 24lbs over about 8 months on this, without even knowing I had any weight to lose - I thought a middle-age spread was normal! </span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><br /></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">I'm mentioning this because, at the time, I posted <a href="https://nobreadisanisland.blogspot.com/2014/01/52-vegan-cookery.html" target="_blank">a load of 5:2 recipes</a>. Being plant-based, it's so easy to keep to the guidelines - I mean, on there you'll find a tasty curry for less than 100 cals! I can still reel off the calorie counts of many of my favourite veg - celery, 8 cals per 100g, etc.😀</span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><br /></span></div><div class="MsoNormal"><span style="font-family: inherit; font-size: large;">There's also a link to my experiences with Intermittent Fasting.</span></div>
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Paul Youdhttp://www.blogger.com/profile/11025826576593530708noreply@blogger.com0tag:blogger.com,1999:blog-8015179386642966363.post-13187635596864125312021-07-27T12:56:00.001+01:002021-07-27T12:56:48.061+01:00 HEALTHY - and I mean healthy and guilt free — flapjacks:<p><br /></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-size: x-large;">200g chopped dates</span></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">200g banana</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">200g rolled oats</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">50g peanut butter</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit; font-size: large;"><span style="font-kerning: none;"></span><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">Turn oven on to 180C/350F</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit; font-size: large;"><span style="font-kerning: none;"></span><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">Soften the dates with the water - I microwave them for 2 minutes.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">Add the banana and mix into a paste - I used a hand-held blender for this</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">Add the oatmeal and the peanut butter - I get mine from our zero waste shop, just pure peanuts</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">Mix together into a stiff, but very sticky, dough, using a table knife</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">Place the dough onto a baking paper lined oven tray and press down evenly to your chosen thickness - 5mm or 1/4”. Wet your knife or spoon, whatever you’re using for this.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">Place in the oven for 20 minutes, then turn the temp down to 150C/300F for a further 15 minutes.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit; font-size: large;"><span style="font-kerning: none;"></span><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">TBH, I was trying to get them to crisp up a little at this stage, but they still remained a bit soggy - but with a chewy texture. </span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit; font-size: large;"><span style="font-kerning: none;"></span><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">I also did some in the frying pan over a very low heat. Place spoonfuls of the mixture around the pan, press them flat with the back of a wet spoon. Turn over after 5 minutes. Keep turning over until you think they’re done. </span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit; font-size: large;"><span style="font-kerning: none;"></span><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">Enjoy!</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit; font-size: large;"><span style="font-kerning: none;"></span><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">Think I’ll add some cocoa powder next time. And you could add sultanas/seeds to this, no problem. I reckon a pocketful of these would keep you going for a few hours, at least!</span></span></p>
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<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-size: large;"><span style="font-kerning: none;"><span style="font-family: inherit;">23/7/21 -</span></span> for my latest version, which I took on the ultra, I added<span style="font-family: inherit;">:</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">1 dsp cocoa powder</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">125g sultanas</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit; font-size: large;"><span style="font-kerning: none;"></span><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;"> </span></span></p><div><span style="font-kerning: none;"><br /></span></div>Paul Youdhttp://www.blogger.com/profile/11025826576593530708noreply@blogger.com0tag:blogger.com,1999:blog-8015179386642966363.post-14220414212773790262021-05-27T00:29:00.000+01:002021-05-27T00:29:29.802+01:00CASUAL OUTREACH CONVERSATIONS<div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-size: large;"><span style="font-family: inherit;">My new, personalised leaflets</span><span style="font-family: inherit;">:</span></span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-size: large;"><span style="font-family: inherit;"><br /></span></span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-size: large;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5lCJslCxTp1BkbVlG3dve1ueqQ541FZ1UzoCxL4wXv2H11_MetdJMdp3hQIOiRwrHzhgv4iF1ju5-WGeha0XAE3LojipypFklaQUeCVwkQjEuOA1qk0tLcD0h1BOBqMfouHk64Wj330Q/s720/185150907_891961208031967_5765957561017328823_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="507" data-original-width="720" height="450" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5lCJslCxTp1BkbVlG3dve1ueqQ541FZ1UzoCxL4wXv2H11_MetdJMdp3hQIOiRwrHzhgv4iF1ju5-WGeha0XAE3LojipypFklaQUeCVwkQjEuOA1qk0tLcD0h1BOBqMfouHk64Wj330Q/w640-h450/185150907_891961208031967_5765957561017328823_n.jpg" width="640" /></a></div>These came courtesy of <a href="https://everydayactivism.co.uk/.../paul-youds-ultra.../">The Everyday Activity Shop</a> and are a great conversation starter. </span><span style="font-size: x-large;">I've been giving these out to everyone I meet.</span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-size: x-large;"><br /></span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-size: large;"><b>Tuesday 25th May 2021</b></span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-size: large;">Gave out a couple of dozen leaflets to a gang of construction workers who regularly gave me encouragement when I swing past their building site whilst doing my training. Also on offer was a piece of my chocolate cake, just to show how tasty vegan food can be:</span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-size: large;"><br /></span></div><div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhG31LeSukKyxTTaCOxnJmStWPYp_qRrrSmH7BVNIxz9u7cfVJZKUq-TxhuZnJig1oE1Dzr8GNCFdUSh_13KA_b3iuaI6bvGsFyPignj2ACJkZqjNKZ8meFSrVXg7T0oWoDc70wsj3Hbs/s2048/IMG_2945.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhG31LeSukKyxTTaCOxnJmStWPYp_qRrrSmH7BVNIxz9u7cfVJZKUq-TxhuZnJig1oE1Dzr8GNCFdUSh_13KA_b3iuaI6bvGsFyPignj2ACJkZqjNKZ8meFSrVXg7T0oWoDc70wsj3Hbs/w480-h640/IMG_2945.jpg" width="480" /></a></div><br /><span style="font-size: large;">One of the guys, who'd seen me coming, had a load of spare change to give me, so another £2.80 goes into the pot.</span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-size: large;"><br /></span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-size: large;"><b>Wednesday 26th May 2021</b></span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-size: large;">Good start to the day with a phone consultation with a physio. After taking my history, and hearing about my challenge, he said he would mail me some knee strengthening exercises. I told him I attribute my physical fitness to plant-based nutrition, and he told me he was interested in veganism, but was very nervous about it. So I told him I would send him some links which would allay his fears.</span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-size: large;">Later, whilst shopping in Taunton, I came across a young guy who told me he liked my VEGAN AF beanie. So I asked him if he was vegan - which he was, as was his partner. Lovely couple, Taylor and Lily. They'd both been vegan for about 5 years. Taylor had experience of Cubes of Truth in Sydney, and had met James Aspey. So he's going to look up AV: Taunton on Facebook, and maybe join us on the streets. Turned out he was also a runner, on and off, but his brother was a serious runner who had recently done the Somerset 6 peaks challenge, which I've not heard of, and I'm unable to find anything about it. We are both fans of <a href="https://www.yesbookplease.com/cant-hurt-me-by-david-goggins-free-download/">David Goggins</a>, so we swapped a few stories and quotes about him. </span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-size: large;">Later I asked a young checkout guy if he had any friends - he had three or four, he said. "Thought about it yourself?" I asked. He hadn't, but he took a leaflet and promised to check out all the links.<br /></span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-family: inherit; font-size: large;"><br /></span><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixGj2x_gV8op1gEaETb9Nv9oRArPDPr2YJnn7NhjtPpImQrBXbBgL6mIxAdAvrqv5ZkyAPluD73QGZ1Al6EMvWcjm0gnPCsFMLnmMmSwKwU8P4Dd3JhDeuRZ1eAQIYFyTcWod0hmj1FcU/s2026/fullsizeoutput_1628.jpeg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1592" data-original-width="2026" height="396" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixGj2x_gV8op1gEaETb9Nv9oRArPDPr2YJnn7NhjtPpImQrBXbBgL6mIxAdAvrqv5ZkyAPluD73QGZ1Al6EMvWcjm0gnPCsFMLnmMmSwKwU8P4Dd3JhDeuRZ1eAQIYFyTcWod0hmj1FcU/w504-h396/fullsizeoutput_1628.jpeg" width="504" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">T</td></tr></tbody></table><div class="_2cuy _3dgx _2vxa" style="direction: ltr; margin: 0px; padding: 0px; white-space: pre-wrap;"><br /></div><div class="_2cuy _3dgx _2vxa" style="direction: ltr; margin: 0px; padding: 0px; white-space: pre-wrap;"><br /></div><div class="_2cuy _3dgx _2vxa" style="direction: ltr; margin: 0px; padding: 0px; white-space: pre-wrap;">
<span style="color: #1d2129; font-size: large;"><span style="caret-color: rgb(29, 33, 41);">[This was written back in March, last year, just before the first lockdown. The material I use has changed, but the method - seizing every opportunity to start a conversation - hasn't. ]</span></span></div><div class="_2cuy _3dgx _2vxa" style="direction: ltr; margin: 0px; padding: 0px; white-space: pre-wrap;"><span style="color: #1d2129; font-size: large;"><span style="caret-color: rgb(29, 33, 41);"><br /></span></span></div><div class="_2cuy _3dgx _2vxa" style="direction: ltr; margin: 0px; padding: 0px; white-space: pre-wrap;"><span style="color: #1d2129; font-size: large;"><span style="caret-color: rgb(29, 33, 41);"><b>3rd March 2020</b></span></span></div><div class="_2cuy _3dgx _2vxa" style="direction: ltr; margin: 0px; padding: 0px; white-space: pre-wrap;"><span style="color: #1d2129; font-size: large;"><span style="caret-color: rgb(29, 33, 41);">Scroll down a bit for my latest outreach efforts - also known as the latest episode of, 'Never leave home without some AV cards.]</span></span><br /><br /><div style="color: #666666;"><span class="_4yxo" style="color: #1d2129; font-family: inherit; font-size: large; font-weight: 600;">Casual outreach - and organised animal rights activism</span></div></div><div class="_2cuy _3dgx _2vxa" style="color: #666666; direction: ltr; margin: 0px; padding: 6px 0px 0px; white-space: pre-wrap;"><span style="font-family: inherit; font-size: large;">When shopping, I try and head for a young checkout operator, and I ask them if they have any vegan friends. Generally, the answer is "Yes." I then produce a card and ask them to pass it along to their friend(s), pointing out the AV Taunton link - "We're always looking for new people to join us." Then I ask them if they’ve thought of going vegan themselves - and often the answer is they’ve thought about it a bit. So I quickly go through a couple of links on the card, on the back of which I’ve written “The Game Changers” NETFLIX, and I tell them to watch that. </span></div>
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<span style="font-family: inherit; font-size: large;">I've now started asking older checkout operators if they have any vegans in their family - same conversation ensues, although not so often.</span><span style="font-family: inherit; font-size: large;"><br /></span></div>
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<span style="font-family: inherit; font-size: large;">If I see anyone pick up a vegan item in a supermarket, I'll start a conversation - often starting off by saying, "Oh, I haven't tried that, what's it like? Are you vegan yourself?" And away we go. Or I'll check out someone's items on the conveyor belt at the checkout.</span></div>
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<span style="font-family: inherit; font-size: large;">I've been known to ask a group of obviously fit young lads about their fitness - then it's "Have you watched The Game Changers? It's about these elite athletes who are all going vegan and finding their performance is enhanced - not just their performance on the playing field!" Wink, wink, nudge, nudge. <span class="_5mfr" style="margin: 0px 1px;"><span class="_6qdm" color="transparent" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/f83/1/16/1f60e.png"); background-repeat: no-repeat no-repeat; background-size: contain; display: inline-block; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">😎</span></span></span></div>
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<span style="font-family: inherit; font-size: large;">I'm a bit more circumspect when it comes to young women, although there was a girl on a train not long ago, carrying a hockey stick, and carrying a sports bag. I asked her if she'd heard about a plant-based diet improving sports performances. She was very interested and promised to look into it.</span></div>
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<span style="font-family: inherit; font-size: large;">If you've read all this waffle, you're probably wondering where you can get hold of these AV cards I keep handing out. The best way is to join your local AV Chapter on Facebook. We're AV Taunton <a href="https://www.facebook.com/groups/1909455942700636/" style="color: #385898; cursor: pointer; text-decoration: none;">https://www.facebook.com/groups/1909455942700636/</a> - and come along to one of our Cube of Truth demonstrations, where we try to educate the public about the horrors of animal farming, asking them to go vegan. It is, without doubt, the most painless way into activism. <span class="_4yxo _4yxp" style="color: #1d2129; font-style: italic; font-weight: 600;">YOU</span> are in control of how much you want to participate. Standing there, behind a mask, supporting a TV, with a sling over your shoulders (doesn't weigh much, and you can keep your hands warm in your pockets), you're part of a static display which attracts passers-by. When you've had enough and you want a break, someone will swap you out, and you can hang around and shadow an experienced outreacher talking to someone. <span class="_4yxo _4yxp" style="color: #1d2129; font-style: italic; font-weight: 600;">ONLY</span> when you feel comfortable - and this is at your own pace - do you begin to do some outreach. Often, what happens is that you'll be standing there behind the mask, you'll hear one of the outreachers make a point, and you'll think to yourself, "I could have said that", and slowly, your confidence grows. I've said this before, but it bears repeating: Becoming active for the animals is <span class="_4yxo _4yxp" style="color: #1d2129; font-style: italic; font-weight: 600;">the</span> quickest and best way to increase your circle of vegan friends. I began my AV activism knowing perhaps half a dozen other vegans - now I have scores of ARA friends, all over the SW. People I'm proud to stand alongside and fight for the animals with and call my dear friends - my second family, in fact. And the satisfaction, and fulfilment that you feel after a Cube is immense. I spoke to about 7 people in Bath today, who all said they would check out the links on the card with a view to going vegan. I doubt this will happen straight away with all of them, but, seeds have been planted - and with one couple, who said they would support each other, I'm pretty confident that they will make the change. </span></div>
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<span style="font-family: inherit; font-size: large;">As vegans, we all have the benefit of going to sleep with a clear conscience. But just being vegan is a non-action - it's like being a non-sexist, or a non-racist, it should be the default position - you're merely not contributing to the violence towards animals. As an Animal Rights Activist, you also</span><span style="font-family: inherit; font-size: large;"> have the benefit of knowing you're doing something good for the animals - and you're on the right side of history!</span><span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" color="transparent" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/f94/1/16/1f49a.png"); background-repeat: no-repeat no-repeat; background-size: contain; display: inline-block; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">💚</span></span><span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" color="transparent" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/f6c/1/16/1f4aa.png"); background-repeat: no-repeat no-repeat; background-size: contain; display: inline-block; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">💪</span></span><span style="font-family: inherit; font-size: large;"><span class="_5mfr" style="margin: 0px 1px;"><span class="_6qdm" color="transparent" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/f94/1/16/1f49a.png"); background-repeat: no-repeat no-repeat; background-size: contain; display: inline-block; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">💚</span></span></span><span style="font-size: large;"> </span><br />
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<span style="-webkit-font-kerning: none;"><b style="caret-color: rgb(29, 33, 41); color: #1d2129;"><span style="font-size: large;">Wednesday 4th March 2020</span></b></span></div>
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<span style="-webkit-font-kerning: none;"><span style="font-family: inherit; font-size: large;">Honestly, it's getting easier all the time!</span></span></div>
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<span style="-webkit-font-kerning: none;"><span style="font-family: inherit; font-size: large;">In the Co-op this morning, I asked the young guy behind the till, 'Do you have any vegan friends?' 'My family is vegetarian, but my two sisters are both vegan,' he said. Well, you can imagine how good that made me feel. He took a card, promising to have a look at some of the resources on there. My usual line about all the help and support you can get on <a href="https://l.facebook.com/l.php?u=http%3A%2F%2Fvegan22.com%2F%3Ffbclid%3DIwAR1ZP_IHMYn5x1SOZ-gP2L-dLCAmgh0PlDDrf8exICsCKIER3qj1xsC6uA4&h=AT0IsrUm3gORppflUXpigl32K7eT2UO50x5cN0OvEM22p9rHNILRxTMJhfEAK9_sHKT1NyyvYT0-PLb4c123erTF0fVNI0Manv03KjKgcmYRahLfV5XVIqBSe9dmMwlHbpAaTpCA7w"><span style="-webkit-font-kerning: none; color: #385898; font-kerning: none;">vegan22.com</span></a> wasn't really necessary, since his sisters would be able to give him all the </span></span><span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none;">support he needs. He promised to tell his family about AV Taunton. Be great if they came to join us! </span><span style="-webkit-font-kerning: none; font-stretch: normal; line-height: normal;">💚🙂💚</span></span></div>
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<span class="_4yxo" style="color: #1d2129; font-family: inherit; font-size: large; font-weight: 600;"><b>Tuesday 3rd March 2020</b></span><br />
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<span style="-webkit-font-kerning: none; font-family: inherit; font-kerning: none; font-size: large;">Young checkout woman in Morrisons: I was super excited about some new ice cream lollies I’d found - Chockas, I think - in Morrison’s vegan ‘Taste’ range, £2 for 6. ‘These look really nice,’ I said to her, ‘Don’t suppose you’ve tried them yet?’ Which she hadn’t, yet, and she showed no interest at all. “There’s more and more vegan stuff coming out these days, isn’t there? You’re not vegan, by any chance?’ ‘No.’ ‘Got any vegan mates?’ No, no vegan friends either. So I thought that was it. But as I was gathering up my bag to leave, she said, ‘I wouldn’t mind going vegan, but it’s too expensive.’ I told her ‘No way,’ and showed her the pot of Taste ice cream I’d bought - 80p - and lentils and rice are cheap, etc, etc. I gave her a card, and, since the guy behind me was still loading his stuff on the conveyor belt, I was able to talk her through it. </span></div>
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<span style="-webkit-font-kerning: none; font-family: inherit; font-kerning: none; font-size: large;">Then, in Sainsbury’s later (I get around, I do), I was again excited, this time about the plant-based Richmond sausages I was buying. “Have you tried these? They’re the best plant-based sausages I’ve come across.” This time the young operative was very interested. “Are you vegan, then?’ she asked. I told her I was, and it was the best thing I’d ever done. She didn’t eat much meat, had been veggie (for the animals) in the past, and would very much be up for going vegan. I gave her a card and told her about 3 of her colleagues in the store who had gone vegan.</span></div>
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<span style="-webkit-font-kerning: none; font-family: inherit; font-kerning: none; font-size: large;">When I got home, my wife was on Facetime to her sister-in-law. ‘Louise has something she wants to tell you,’ she said. Turns out that Louise and Dean, her husband, had watched The Game Changers, and were in the process of changing their diet. She said how much she admired me for ‘…being ahead of the game,’ and how healthy they were both feeling. </span><span style="font-family: inherit; font-size: large;">Well, made my day, that did. For the past 15 years I’ve been the only vegan in our extended family - and now I’m not alone!</span></div>
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<span style="-webkit-font-kerning: none;"><span style="font-family: inherit; font-size: large;"><b>Saturday 29th February 2020</b></span></span></div>
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<span style="-webkit-font-kerning: none;"><span style="font-family: inherit; font-size: large;">Checkout guy in Sainsbury’s, eyeing up my Richmond sausages, ‘I didn’t know they were doing those plant-based now!’ Turns out he was veggie and was very interested in the vegan message I gave him. That’s 3 vegans in that store, now.</span></span></div>
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<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">In the Cube in Taunton, last week, I had occasion to visit Boots, which is just by the Cube. In there, I was approached by a family of three adults. They’d visited the Cube a fortnight earlier, and as a result, the whole family was in the process of going vegan. ‘Not quite there, yet,’ the mother admitted, ‘but we’re getting there.’</span></span></div>
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<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">Young woman at the counter had a lovely tattoo, which I complemented her on. Then I asked if she had any vegan friends. She had several, so I passed her a card with AV Taunton details on the back, telling her that we were always looking for people to speak up for the animals.. She was open to the idea of veganism and promised to look at some of the links on the card.</span></span></div>
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<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">In M&S, purchasing their no-chicken Kievs (highly recommended). The woman in front of me at the checkout asked me what they were like. She had been thinking of going vegan, ‘For the planet’, so she got a card. Her parting words were, “I’m so glad I bumped into you this morning!’ The checkout operator heard some of our conversation, and I asked him if he was vegan or had any vegan mates. To which he replied that he did have friends that were vegan - so he had a card as well.</span></span></div>
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<span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;">In the Giraffe cafe in Bath today, as we were leaving, I said to our waiter. “You’ve got some nice vegan choices on the menu (which they had), are any of the staff vegan?’ ‘I’m vegan,’ he said. He told me his girlfriend had been vegan for 4 years, ‘Then she converted me, a year ago.’</span></span></div>
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<span style="-webkit-font-kerning: none;"><span style="font-family: inherit; font-size: large;">On the train to Bristol, we sat next to a young couple. As soon as I saw the guy’s painted fingernails, I knew I had an opening. “You look like you’re fairly adventurous, can I ask if you’re vegan?’ He’d been vegetarian for a while, ‘For the animals,’ but had lapsed and now liked the taste of bacon too much. Nevertheless, after our conversation, both he and his girlfriend took a card and promised to look at some of the links on there. The guy, who said he had several allergies, was especially interested in <a href="http://vegan22.com/"><span style="-webkit-font-kerning: none; color: blue;">vegan22.com</span></a>, when I told him there was advice about medical conditions on there.</span></span></div>
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Paul Youdhttp://www.blogger.com/profile/11025826576593530708noreply@blogger.com3tag:blogger.com,1999:blog-8015179386642966363.post-81483053196046567722021-03-04T11:46:00.004+00:002022-02-09T21:29:44.490+00:00ONLINE BAKING SESSION<div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0-kMX9al9ZveUg_9D6U9jt8h-_6mHb0IKugbKB5PTxbq3O4SSYMigq-_52FA97ZjOJj2tFRFdaBhHWzaoCA-B_i_2Y8PDNqC95ZUmVqqTZCBFnDr5PebloDcZBkHfZdzIuiwRabWhIBw/s2048/IMG_2484.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2048" data-original-width="2048" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0-kMX9al9ZveUg_9D6U9jt8h-_6mHb0IKugbKB5PTxbq3O4SSYMigq-_52FA97ZjOJj2tFRFdaBhHWzaoCA-B_i_2Y8PDNqC95ZUmVqqTZCBFnDr5PebloDcZBkHfZdzIuiwRabWhIBw/s320/IMG_2484.JPG" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Ciabatta-style spicy fruit soda bread</td></tr></tbody></table><div class="separator" style="clear: both; text-align: center;"><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6VN6hNsBqEzCTlqYkWL6wxxHorNXJMBQ0y709svCx0cBjwiWAq4W6MKaFUjlMrE-R9V2drPuZeMoWem3OLw6GwlvuRM-sL-KbN7k-nOj0-ihHpbfJwP7yFa-1Bngd1MVxpCS7uK4ppV8/s2048/IMG_1511.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2048" data-original-width="2048" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6VN6hNsBqEzCTlqYkWL6wxxHorNXJMBQ0y709svCx0cBjwiWAq4W6MKaFUjlMrE-R9V2drPuZeMoWem3OLw6GwlvuRM-sL-KbN7k-nOj0-ihHpbfJwP7yFa-1Bngd1MVxpCS7uK4ppV8/s320/IMG_1511.JPG" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Chocolate cake - with perhaps a little too much cocoa powder</td></tr></tbody></table><div><br /></div><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieLlhlRJh3oAUGzYUR6-WcN_8mVgk38-kzaopfwoTxOy5C5CzLEBtwnxrt0mgKNeGnB_KRkOzzancVuojInAT02F6R3wQ_5aDfrwVcuq_wdRn3eCzccj71SgpS3BoQ4MsD9jjfYRLb2PQ/s2048/IMG_2505.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2048" data-original-width="2048" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieLlhlRJh3oAUGzYUR6-WcN_8mVgk38-kzaopfwoTxOy5C5CzLEBtwnxrt0mgKNeGnB_KRkOzzancVuojInAT02F6R3wQ_5aDfrwVcuq_wdRn3eCzccj71SgpS3BoQ4MsD9jjfYRLb2PQ/s320/IMG_2505.JPG" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Ginger cake, sliced up ready for the freezer. My aim is to have just one chunk per day.</td></tr></tbody></table> </div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq-M-Ga1m76JTq2R9-QAdUZp6cjPAPalUau0tIDdAdKN-R3zApM2DRcZVmGL9M0CyVPYW0toJQR9yHxCFZGpHQN28SERrCF6veirU-_vQuG6aQRUOfkTW_zfHglE1C_AzJP1TEKoymLeU/s2048/IMG_0202.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2048" data-original-width="2048" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq-M-Ga1m76JTq2R9-QAdUZp6cjPAPalUau0tIDdAdKN-R3zApM2DRcZVmGL9M0CyVPYW0toJQR9yHxCFZGpHQN28SERrCF6veirU-_vQuG6aQRUOfkTW_zfHglE1C_AzJP1TEKoymLeU/s320/IMG_0202.JPG" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Fruit pikelets</td></tr></tbody></table><div><span style="font-size: large;"><b><br /></b></span></div><div><span style="font-size: large;"><b>Aims</b>:<br /></span><span style="font-size: large;">To bake 3 or more items online with a group of friends. The intention is to make a spicy fruit ciabatta, a chocolate or ginger cake, plus fruit pikelets - and, if time allows, battered mushrooms and banana fritters.</span></div><div><span style="font-size: large;">We'll be using an oven, a microwave and a frying pan.</span></div><div><span style="font-size: large;"><br /></span></div><div><span style="font-size: large;"><b>Objectives:</b> <br /></span><span style="font-size: large;">By the end of the session, students will have made a variety of baked goods, and, with the help of recipes, be able to recreate these items to feed their families.</span></div><div><span style="font-family: inherit; font-size: large;"><br /></span></div><div><span style="font-family: inherit; font-size: large;"><b>Running order:</b></span></div><div><span style="font-family: inherit; font-size: large;">Spicy fruit ciabatta</span></div><div><span style="font-family: inherit; font-size: large;">Chocolate or ginger cake</span></div><div><span style="font-family: inherit; font-size: large;">Plain or fruit pikelets</span></div><div><span style="font-family: inherit; font-size: large;">Battered sausage and/or mushrooms and banana fritters - if time allows.</span></div><div><span style="font-family: inherit; font-size: large;"><br /></span></div><div><span style="font-family: inherit; font-size: large;"><b>Preparation:</b></span></div><div><span style="font-family: inherit; font-size: large;">Before the </span><span style="font-size: large;"><span style="font-family: inherit;">session st</span>arts:</span></div><div><span style="font-size: large;"><u>Read</u> the recipes carefully - through to the end.</span></div><div><span style="font-size: large;"><u>Gather</u> equipment.</span></div><div><span style="font-size: large;"><br /></span></div><div><span style="font-size: large;">For the spicy fruit ciabatta:</span></div><div><span style="font-size: large;">Mixing bowl, scales, stiff palette knife or table knife, jug, spatula, prepared baking tray, oven.</span></div><div><span style="font-size: large;"><br /></span></div><div><span style="font-size: large;">For the cake:</span></div><div><span style="font-size: large;">Mixing bowl, scales, jug, dessertspoon, whisk if you have one, spatula, microwave cake former or cake tin 20cm (8"), microwave or oven, cooling rack (or tea towel).</span></div><div><span style="font-size: large;"><br /></span></div><div><span style="font-size: large;">For fruit pikelets:</span></div><div><span style="font-size: large;">Large cereal bowl, dessertspoon, jug, frying pan, hob.</span></div><div><span style="font-size: large;"><br /></span></div><div><span style="font-size: large;"><u>Gather</u> ingredients.</span></div><div><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div><div><span style="font-family: inherit; font-size: large;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span>Approximately 500g (1lb+) self raising flour, sugar, mixed spice, sultanas, water, olive oil, c</span></span><span>ocoa powder or ground ginger, salt, cooked sausage or mushroom, banana.</span></span></div><div><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit; font-size: large;"><br /></span></span></div><div><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-size: large;"><p style="font-stretch: normal; line-height: normal; margin: 0px; text-align: center;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">Online Baking</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px; text-align: center;"><span style="font-family: inherit;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;"><b>Equipment</b>.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none; text-decoration: underline;"><span style="font-family: inherit;">For the fruit soda bread (FSB):</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">Mixing bowl, scales, stiff palette knife, or table knife, measuring jug, spatula, baking tray lined with baking parchment, oven.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;"><span style="-webkit-font-kerning: none; font-kerning: none; text-decoration: underline;">For the cake</span><span style="-webkit-font-kerning: none; font-kerning: none;">:</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">Mixing bowl, measuring jug, scales, dessertspoon, whisk if you have one, spatula, microwave-safe cake former or cake tin 20cm/8”, microwave or oven, cooling rack or tea towel.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;"><span style="-webkit-font-kerning: none; font-kerning: none; text-decoration: underline;">For the pikelets and fritters</span><span style="-webkit-font-kerning: none; font-kerning: none;">:</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">Large cereal bowl, dessertspoon, jug, frying pan, hob.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><b><span style="font-family: inherit;">Ingredients:</span></b></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none; text-decoration: underline;"><span style="font-family: inherit;">FSB:</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">200g self raising flour (or, plain flour plus 2 good teaspoons baking powder)</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">25g sugar</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">1 heaped teaspoon mixed spice</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">100g sultanas (plus 100g chopped dates - optional)</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">150g water</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">1 tablespoon veg oil (olive oil I find best)</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;"><b>What to expect</b>.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">First of all, let me say that this is meant to be a relaxed and enjoyable experience - in fact my first teaching aim for any session of mine is that everyone should have fun - including me!</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">And my objective is, that everyone who joins in will be able to bring the making of at least one of these baking products into their comfort zone - hopefully all three.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">We will wait until everyone has finished each item, before we start with the next recipe. </span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;"><span style="-webkit-font-kerning: none; font-kerning: none; text-decoration: underline;">Running order</span><span style="-webkit-font-kerning: none; font-kerning: none;">:</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">Fruit soda bread; Chocolate or ginger cake; Battered sausage and/or mushrooms, banana fritters; p</span></span>lain or fruit pikelets.</p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;"><span style="-webkit-font-kerning: none; font-kerning: none; text-decoration: underline;">Planning</span><span style="-webkit-font-kerning: none; font-kerning: none;">:</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">Oven on to 220C/425F , prepare baking tray - with baking paper (NOT greaseproof! Packet must specify baking paper or parchment), or a non-stick mat. If you have neither of these, then oil a baking tray and sprinkle flour over the oil.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;"><span style="-webkit-font-kerning: none; font-kerning: none; text-decoration: underline;">Fruit bread</span><span style="-webkit-font-kerning: none; font-kerning: none;">:</span></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">200g (8oz) self raising flour (or, plain flour plus 2 good teaspoons baking powder)</span></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">25g sugar</span></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">1 heaped teaspoon mixed spice</span></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">100g sultanas </span></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">150g (6fl oz) water</span></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">1 tablespoon veg oil (olive oil I find best)</span></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;"><br /></span></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;"><u>Method:</u></span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">Measure the dry ingredients, mix round couple of times to disperse the spice; add the water and add the oil directly into the water.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">Mix with a stiff knife, stirring and mixing until the ingredients are mixed thoroughly. It should be a very wet, sticky dough.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">Position the bowl directly above your baking tray and scrape the contents carefully out of the bowl, so that they finish up in the middle of the tray. </span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">Smooth the dough, if required, using a wet spatula, or pat any lumps down with wet hands.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">Place directly in the oven. Set your timer for 20 minutes</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">This generally takes me about 10 minutes - but I’m allowing for 30 for everyone to finish. Then we’ll move on to the cake.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;"><span style="-webkit-font-kerning: none; font-kerning: none; text-decoration: underline;">Chocolate or ginger cake</span><span style="-webkit-font-kerning: none; font-kerning: none;">:</span></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;"><span style="-webkit-font-kerning: none; font-kerning: none;">200g (8oz) self raising flour</span></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;"><span style="-webkit-font-kerning: none; font-kerning: none;">200g (8oz) sugar</span></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;"><span style="-webkit-font-kerning: none; font-kerning: none;">30g (1oz) cocoa powder</span></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;"><span style="-webkit-font-kerning: none; font-kerning: none;">300g (12oz) water </span></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;"><span style="-webkit-font-kerning: none; font-kerning: none;">1 tablespoon veg oil</span></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;"><span style="-webkit-font-kerning: none; font-kerning: none;"><br /></span></span></p><p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;"><span style="-webkit-font-kerning: none; font-kerning: none;"><u>Method:</u></span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">Once again, dry ingredients first, a couple of seconds mixing to distribute the ingredients; then add the water and oil. It looks like a very wet mix, but it’s supposed to be wet.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">Pour into your prepared 8” (20cm) cake-former/tin or whatever. For the microwave, I now use a large pasta bowl, lined with baking paper. Scrape the bowl with a soft spatula or whatever.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">Place in a microwave (800W) for 8 minutes, or in the oven for 35-40. Turn the oven down to 180C/360F when you remove the ciabatta. Test with a skewer to see if it is cooked.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">This generally takes me about 5-6 minutes - but I’m allowing for 20 minutes for everyone to finish. Then we’ll move on to the batters.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none; text-decoration: underline;"><span style="font-family: inherit;">Battered sausage/banana fritters and plain or fruit pikelets:</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">First of all, put your frying pan on a low to medium heat, with a little oil if needed.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">Place 4 dessertspoons self raising flour in a small bowl and add 3-4 dessertspoons water, plus a pinch of salt. Stir into a thick paste, using the back of the spoon to smooth out any lumps. Carefully add a little more water, stirring all the time, until you achieve a thickish batter - known in some circles as a tempura batter.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">Turn the heat up under the frying pan to medium to hot.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">Slice the pre-cooked sausage lengthways, then into halves, so you have four pieces. Place these in the bowl and cover each with batter. Lift them out, using a fork, and place them in the frying pan, turning them over when they’re brown underneath.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">Or: slice a couple of button mushrooms and repeat the process. Or do both.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">Once these are in the frying pan, add a dessertspoon of sugar to the batter and make the banana fritters - it’s exactly the same process.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">Check the battered sausage, mushrooms and banana fitters, turning as necessary</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">Pikelets: thin the batter slightly and place several dessertspoons round the frying pan - these are plain pikelets; then add a small handful of sultanas or raisins to the mix and repeat to make the fruit pikelets. </span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-family: inherit;">Not in the programme, but if you were to thin the batter right down, that makes a pancake batter. You don’t need egg replacement or plant milk - you just need s/r flour and water.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><br /></p><p style="font-family: Helvetica; font-size: 10px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="-webkit-font-kerning: none; font-kerning: none;"></span></p></span></span></div><div><span style="-webkit-font-kerning: none; font-kerning: none;"><span style="font-size: x-large;"><br /></span></span></div>Paul Youdhttp://www.blogger.com/profile/11025826576593530708noreply@blogger.com0tag:blogger.com,1999:blog-8015179386642966363.post-70954431990359773192021-01-03T17:34:00.000+00:002021-01-03T17:34:51.360+00:00HOW WIDE IS YOUR CIRCLE OF COMPASSION?<div dir="ltr" style="text-align: left;" trbidi="on">
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"Our task must be to free ourselves...by widening our circles of compassion to embrace all living creatures and the whole of nature in its beauty." Albert Einstein</h2><span style="font-size: x-large;">Dear reader, </span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-size: x-large;"><br /></span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-size: x-large;">I've no doubt you're a compassionate person, most people are. But I'd like to ask you, just how far does your circle of compassion extend?<br /><br /></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8YMt7mGWP5mZQ5IEjJYafgOvv5npt3i3o2YxRiWcTEUMsUIwszVqG5iJymnmmE72QQvm-e0fK5zoXawzT9-pIy-1Zr4gFMN4Esn3xRCUrs3mde32mZAiof7CMRyPTvsiIaT4bf5NRcDU/s839/115963576_4252160234826559_1278470440267675524_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="839" data-original-width="690" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8YMt7mGWP5mZQ5IEjJYafgOvv5npt3i3o2YxRiWcTEUMsUIwszVqG5iJymnmmE72QQvm-e0fK5zoXawzT9-pIy-1Zr4gFMN4Esn3xRCUrs3mde32mZAiof7CMRyPTvsiIaT4bf5NRcDU/s640/115963576_4252160234826559_1278470440267675524_n.jpg" /></a></div></div><div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-size: x-large;"><br /></span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-size: x-large;"><br />70 billion animals are slaughtered, unnecessarily, every year. Unnecessarily, because both the British Dietetics Association, the American Dietetics Association - and the WHO - have stated that you can live healthily on a whole food, plant-based diet - at any age. And there are vegan alternatives for every food you can think of.</span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-size: x-large;"><br /></span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-size: x-large;">Could you go vegan, and leave animals off your plate, so that you no longer play any part in this suffering? <br /></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj73qQ9YWtV2HuOQBHdgiCoVujKoL7_dAh6peLd5wuAHYr1qnHsuyhieuIE7KlXXOePaOE7ics47Vj96OTzA5_hlaHaTkFfYl54zQ63NFv8FqJDzRQgZgC3KD5ZXn0nL_J2Yplp4K-68Iw/s1600/43526427_350768038829517_580014902165372928_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="564" data-original-width="640" height="282" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj73qQ9YWtV2HuOQBHdgiCoVujKoL7_dAh6peLd5wuAHYr1qnHsuyhieuIE7KlXXOePaOE7ics47Vj96OTzA5_hlaHaTkFfYl54zQ63NFv8FqJDzRQgZgC3KD5ZXn0nL_J2Yplp4K-68Iw/s320/43526427_350768038829517_580014902165372928_n.jpg" width="320" /></a></div><div dir="ltr" style="text-align: left;" trbidi="on"><br /></div><span style="font-size: x-large;">
If you don't like the word 'vegan', </span></div><div dir="ltr" style="text-align: left;" trbidi="on"><br /></div><div dir="ltr" style="text-align: left;" trbidi="on"><img border="0" data-original-height="862" data-original-width="960" height="368" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDSBzRI3j1YMzEZDsLU9USBY2L-shn3smsu5R14Nf6CS3035rIb7bz9yz38x9O6G94HE23mtvPcuyqEPfm61avugyhdFqwPIxcdXKNHVf8Gh9-E59gVtY2XLihePZHVL8ZeYtD5-UpxTI/w410-h368/97376078_10156953559067096_1168585954709995520_n.jpg" width="410" /></div><div dir="ltr" style="text-align: left;" trbidi="on"><br /></div><div dir="ltr" style="text-align: left;" trbidi="on"><div dir="ltr" trbidi="on"><span style="font-size: x-large;">Would you go vegan to improve your health and thereby be less of a burden on the NHS?</span></div><div><br /></div></div><div dir="ltr" style="text-align: left;" trbidi="on"><br /></div><div dir="ltr" style="text-align: left;" trbidi="on"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwDd14BVsOjRUjN2q1ciYKzGa1ngBsRxJ0Cp45K56c1-1WwrVpqXrXzAeSkIRFcEUiFDlArTAB_dE7P18n0I-2iVAbWb8j7ev6baoiRCF7GWJP6YDYf4wkP9L0uSh79AUnzPim6Kx5R1s/s960/43555438_351133132126341_6889856806756024320_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="937" data-original-width="960" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwDd14BVsOjRUjN2q1ciYKzGa1ngBsRxJ0Cp45K56c1-1WwrVpqXrXzAeSkIRFcEUiFDlArTAB_dE7P18n0I-2iVAbWb8j7ev6baoiRCF7GWJP6YDYf4wkP9L0uSh79AUnzPim6Kx5R1s/w410-h400/43555438_351133132126341_6889856806756024320_n.jpg" width="410" /></a></div><div dir="ltr" style="text-align: left;" trbidi="on"><br /></div><div dir="ltr" style="text-align: left;" trbidi="on"><br /></div><div dir="ltr" style="text-align: left;" trbidi="on"><br /></div><div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimwAkCSnxfZKXMeQK85oZx69EhR0hr8aasK2UEsU44iJURgtI59J3LkYeC1O7oWY49MVzA1WaecFO8xZupo2C1t2VAZt1IodkwNDVKeITE13EPAN_uINmYGlH9NV9sPzBnMg_t5znlM5g/s1600/Dci9hB9X4AADdEk.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimwAkCSnxfZKXMeQK85oZx69EhR0hr8aasK2UEsU44iJURgtI59J3LkYeC1O7oWY49MVzA1WaecFO8xZupo2C1t2VAZt1IodkwNDVKeITE13EPAN_uINmYGlH9NV9sPzBnMg_t5znlM5g/s320/Dci9hB9X4AADdEk.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div>
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Would you go vegan for the environment?</span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-size: x-large;"><br /></span></div><div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: left;"><span style="font-size: x-large;">It's time to stand up for our planet - <a href="https://www.facebook.com/watch/?v=531706584374223&notif_id=1596188000223518&notif_t=watch_follower_video&ref=notif">Chris Packham</a></span></div></div><div dir="ltr" style="text-align: left;" trbidi="on"><div><br /></div><div><br /></div>
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Would you go vegan to help feed the 800 million people suffering from malnutrition in this world?<br /></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3l4eVMQSz24Wjw5f8TsQMbrVvxi1wjmnSLU910juFNQKQ0fk1BfJFBdx65Yrefser8xvUwpKy4c4NI6kNHwfv4tqGf3TRZBMyS7kbcVThkrl00HYFBtEM_OHkaakZMtDvmnLhNJBxhPw/s1600/45479894_360936654479322_2845887708771909632_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3l4eVMQSz24Wjw5f8TsQMbrVvxi1wjmnSLU910juFNQKQ0fk1BfJFBdx65Yrefser8xvUwpKy4c4NI6kNHwfv4tqGf3TRZBMyS7kbcVThkrl00HYFBtEM_OHkaakZMtDvmnLhNJBxhPw/s320/45479894_360936654479322_2845887708771909632_n.jpg" width="320" /></a></div>
<br /><span style="font-size: x-large;">Would you go vegan out of concern for the slaughterhouse workers? </span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span><span style="font-family: Arial;"><br /></span></span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span><span style="font-family: Arial;">“Most of us who do or did that job are irrevocably messed up….Ptsd is real. The nightmares are real. The drink and drug abuse that many end up with is real. Some people I know committed suicide cause of working in a slaughterhouse and if you bother to look into it you see it’s extremely common for slaughterhouse workers to take their own lives, and </span><i style="font-family: arial;">considering male suicide is an epidemic, buying meat doesn’t do the the workers any favours.” </i><span style="font-family: Arial;">(My italics.)</span><br /></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhYCHm5QeX0brg-t4YOVfdgmyaUUplkCcx29f9NqqGl00gpmSh_ewi-rhEDNdi7Ui__cgtiI7UbA3mjIUBr6AeHKeSS1boHnLfDMj5JUoZHI024LyZDYznU0_QJNtA4ACY_Id-QONf_RA/s1600/58652595_10157105771523905_8966039689790226432_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="674" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhYCHm5QeX0brg-t4YOVfdgmyaUUplkCcx29f9NqqGl00gpmSh_ewi-rhEDNdi7Ui__cgtiI7UbA3mjIUBr6AeHKeSS1boHnLfDMj5JUoZHI024LyZDYznU0_QJNtA4ACY_Id-QONf_RA/s320/58652595_10157105771523905_8966039689790226432_n.jpg" width="224" /></a></div>
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Would you go vegan to prevent the <a href="https://www.medicalnewstoday.com/articles/323639">overuse of antibiotics</a>?<br /></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGoc3u43zo53owTxgSEpqUQ68QIRY86rS8EyCW01yM9A0Kyz_4Bba5CgUbf-cdpJG8BwNwxlP6DD5dWyZjcxXG2IRG0qjc-yV0kpiQ1s-XL4FiCF8mR2wnGBhjQyDaxo1MuQLn0WxuRu4/s1600/108552101_3268890206505206_8583577064453411506_o.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="512" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGoc3u43zo53owTxgSEpqUQ68QIRY86rS8EyCW01yM9A0Kyz_4Bba5CgUbf-cdpJG8BwNwxlP6DD5dWyZjcxXG2IRG0qjc-yV0kpiQ1s-XL4FiCF8mR2wnGBhjQyDaxo1MuQLn0WxuRu4/s320/108552101_3268890206505206_8583577064453411506_o.jpg" width="256" /></a></div>
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Would you go vegan to help save the Amazon - and all the other rainforests under threat?</span></div><div dir="ltr" style="text-align: left;" trbidi="on"><br /></div><div dir="ltr" style="text-align: left;" trbidi="on"><img alt="Amazon fires: a vicious and preventable cycle | Greenpeace" class="detail__media__img-highres js-detail-img js-detail-img-high" src="https://external-content.duckduckgo.com/iu/?u=https%3A%2F%2Fwww.greenpeace.org.au%2Fwp%2Fwp-content%2Fuploads%2F2019%2F08%2F00-amazonfires-brazil.jpg&f=1&nofb=1" style="display: block; height: 339px; width: 511.2459499263623px;" /><br /><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOEUH_aTeXZI6FaRM_Hk42o9Im_n2NxsH489lYPWdQP6VYZ6eBZDhf30pShisPcZXHpgjj6xyO8RSdZvYHj5vZGzZIYIU2G-4erpS7-4L61FWGk3933C00imk8nGiEGKBzvLwCqtqAmQc/s564/DJiyQosX0AAPIF8.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="543" data-original-width="564" height="434" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOEUH_aTeXZI6FaRM_Hk42o9Im_n2NxsH489lYPWdQP6VYZ6eBZDhf30pShisPcZXHpgjj6xyO8RSdZvYHj5vZGzZIYIU2G-4erpS7-4L61FWGk3933C00imk8nGiEGKBzvLwCqtqAmQc/w451-h434/DJiyQosX0AAPIF8.jpg" width="451" /></a></div><div dir="ltr" style="text-align: left;" trbidi="on"><br /></div><div dir="ltr" style="text-align: left;" trbidi="on"><br /></div><div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-size: x-large;"><br /></span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-size: x-large;">Would you go vegan so you aren't contributing to <a href="https://www.gatesnotes.com/Energy/Climate-and-COVID-19?WT.mc_id=20200807100000_COVID19-and-Climate_BG-LI_&WT.tsrc=BGLI">climate breakdown</a>?<br /></span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-size: x-large;"><br /></span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-size: x-large;">
Would you go vegan to help prevent future pandemics? Given that, in the view of many, Covid-19 is just a <a href="https://www.theguardian.com/commentisfree/2020/apr/22/coronavirus-is-a-dress-rehearsal-for-what-awaits-us-if-governments-continue-to-ignore-science">dress rehearsal.</a><br /></span>
<br /><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg7jZKrAW4ROJdLPMSmSzgCbuNMik371p6lysgss2Q8syApmvb_H4Tw1brZqN7K3_-lh7Sh0coa0eR8oAHnYq8VoCoit40LF815gsBwoVKdBBDVahOi9Cts2J4ZeN7TXaygX3qKN5pgiQ/s1125/ESwrbwgWoAEbKZ2.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1074" data-original-width="1125" height="391" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg7jZKrAW4ROJdLPMSmSzgCbuNMik371p6lysgss2Q8syApmvb_H4Tw1brZqN7K3_-lh7Sh0coa0eR8oAHnYq8VoCoit40LF815gsBwoVKdBBDVahOi9Cts2J4ZeN7TXaygX3qKN5pgiQ/w410-h391/ESwrbwgWoAEbKZ2.jpeg" width="410" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><div class="separator" style="clear: both; text-align: left;"><span style="font-size: x-large;">But it's the animals that are my main concern - would you, could you, go vegan for the animal's sake?</span></div></blockquote><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQL0oIq2B3iFzJdbG4uuu85mLzdqoHVq5jR2uKLbW954DfZqd9hkYt5-eSIQtGgKzWYpJ_dkazfRlVl1ihEvAlLUkG4dgP78Y_zoPVUQcaaGpu7lP74b3ZhBPnGox_sIohn6Qaonnxp-Q/s640/DPLFE3NVoAAJOWX.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="638" data-original-width="640" height="408" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQL0oIq2B3iFzJdbG4uuu85mLzdqoHVq5jR2uKLbW954DfZqd9hkYt5-eSIQtGgKzWYpJ_dkazfRlVl1ihEvAlLUkG4dgP78Y_zoPVUQcaaGpu7lP74b3ZhBPnGox_sIohn6Qaonnxp-Q/w410-h408/DPLFE3NVoAAJOWX.jpg" width="410" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div dir="ltr" style="text-align: left;" trbidi="on"><br /></div><div dir="ltr" style="text-align: left;" trbidi="on"><br /></div><div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-size: x-large;">Tell me, <i><b>just how wide is your circle of compassion?</b></i></span></div></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: small; margin-left: 1em; margin-right: 1em;"><img class="ji94ytn4 idiwt2bm d2edcug0 dbpd2lw6" height="406" src="https://scontent-lht6-1.xx.fbcdn.net/v/t1.0-9/117577594_1741339429398385_7535493097389867318_n.jpg?_nc_cat=106&_nc_sid=730e14&_nc_ohc=CnfzLUYS5ocAX_EoPWD&_nc_ht=scontent-lht6-1.xx&oh=556c4242725301708a5ae74d783637b0&oe=5F56F5F5" width="406" /></span></div><div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><br /></div>
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</span><span style="font-size: x-large;">My loves,</span></div>
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This post is not meant to be judgemental, it's not an opportunity to debate, it's only about love and awareness <span class="q9uorilb tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me fgm26odu gl3lb2sf hhz5lgdu" style="display: inline-block; font-family: inherit; height: 16px; margin: 0px 1px; vertical-align: text-bottom; width: 16px;"><img alt="💚" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/t94/1/16/1f49a.png" style="border: 0px;" width="16" /></span> Since I went public with being vegan in my stories, I experienced amazing reactions from you, who open their hearts and minds. Some of you started listening to the screaming of the voiceless and started questioning their habits which we've been taught by the industry and society. I grew up eating animals and their secretions, because my parents learned that this is how it has to be. They love me and never would harm me purposely. But that's the problem, we get taught, that it's ok to exploit animals. We get taught, that it's ok, to eat tortured, abused and killed living beings and we get taught, that it's even healthy.</span></div>
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It's a lie. Our bodies and souls are not even made for meat. Humanity will never live in anything near harmony on this planet as long as we eat other individuals. We must stop this injustice. Stop supporting the exploitation of other species and of mother earth. For other species and for the future generations! The strong have to protect the weak instead of harming them. They trust us and we betray them in the most cruel ways. Pigs are smarter than dogs, in fact a pig is as intelligent as a 5 year old child. A cow is pregnant for almost 9 months and she cries and is mourning when her baby is stolen from her just because we want to drink another species mother's milk. It's wrong. When you open your heart, you'll know. Please think about it and start to value life more than taste. Start to accept, that we don't have the right to do this, just because we're humans. There's no such thing as a humane way to kill a living being, who does not want to die, for your 15 minutes meal. It's 2020 and we're destroying our habitat, we're causing pain and death everyday. Millions of animals die every day, it's mass murder. They're sentient beings, it's not about "can they think like us", its about "can they suffer like us"... And they do, they are aware of their lives and they suffer greatly. We cause this cruelty by not going vegan. Please, don't ignore it, listen to the voiceless, thank you <span class="q9uorilb tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me fgm26odu gl3lb2sf hhz5lgdu" style="display: inline-block; font-family: inherit; height: 16px; margin: 0px 1px; vertical-align: text-bottom; width: 16px;"><img alt="🙏" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/t80/1/16/1f64f.png" style="border: 0px;" width="16" /></span><span class="q9uorilb tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me fgm26odu gl3lb2sf hhz5lgdu" style="display: inline-block; font-family: inherit; height: 16px; margin: 0px 1px; vertical-align: text-bottom; width: 16px;"><img alt="💚" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/t94/1/16/1f49a.png" style="border: 0px;" width="16" /></span> </span></div>
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(Nathalie Rieder)</span></div>
<div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; white-space: pre-wrap;"><span style="font-size: x-large;"><br /></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; white-space: pre-wrap;"><span style="font-size: x-large;">For help in going vegan, there is help and support on Veganuary.com, or visit vegan22.com.</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; white-space: pre-wrap;"><span style="font-size: x-large;"><br /></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; white-space: pre-wrap;"><span style="font-size: x-large;">Thanks for reading.</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; white-space: pre-wrap;"><span style="font-size: x-large;"><br /></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; white-space: pre-wrap;"><span style="font-size: x-large;">Love and Peace, Paul</span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; white-space: pre-wrap;"><span style="font-size: large;"><br /></span></div><div dir="auto" style="caret-color: rgb(5, 5, 5); color: #050505; white-space: pre-wrap;"><span style="font-size: large;"><b>Tuesday 20/10/20</b>
<div class="kvgmc6g5 cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="font-family: system-ui, -apple-system, BlinkMacSystemFont, ".SFNSText-Regular", sans-serif; margin: 0px; word-wrap: break-word;"><div dir="auto" style="font-family: inherit;">[By Ronnie George, from Facebook]</div><div dir="auto" style="font-family: inherit;">Bacon. Ham. Pork. Hot dogs. Sausages.</div></div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="font-family: system-ui, -apple-system, BlinkMacSystemFont, ".SFNSText-Regular", sans-serif; margin: 0.5em 0px 0px; word-wrap: break-word;"><div dir="auto" style="font-family: inherit;">~ </div></div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="font-family: system-ui, -apple-system, BlinkMacSystemFont, ".SFNSText-Regular", sans-serif; margin: 0.5em 0px 0px; word-wrap: break-word;"><div dir="auto" style="font-family: inherit;">I ate the flesh of pigs from as early as I can remember. I only stopped in 2018. Shortly after stopping I decided to learn more about the pigs I'd eaten all my life up to that point. I learned that pigs aren't naturally dirty animals (colour me surprised), that they're more intelligent than dogs and that they're incredibly gentle and emotionally complex animals. I also found out that 60% of the pigs killed in the UK were killed in gas chambers. This sounded horrible, so I decided to find out what it looked like. Unfortunately it looked and sounded even worse than what I'd pictured. The industry said the animals just peacefully fall asleep, but the footage only ever shows animals thrashing and screaming in agony before passing out. It turns out that the CO2 burns and acidifies the liquids in their bodies, starting with their eyes before quickly spreading to the moisture around their brain, causing the pigs to feel as though they are burning in fire while they suffocate to death.</div></div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="font-family: system-ui, -apple-system, BlinkMacSystemFont, ".SFNSText-Regular", sans-serif; margin: 0.5em 0px 0px; word-wrap: break-word;"><div dir="auto" style="font-family: inherit;">That was 2018. Now in 2020 the percentage of UK pigs killed in gas chambers has risen to nearly 90%. There are over 10 million pigs killed a year in this country, almost all of whom are still babies at only 5-6 months old. The industry claim to use gas for pigs as it's "humane" but the truth is it's just an efficient way to kill lots of large animals quickly. The Nazis knew this, the meat industry does too.</div></div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="font-family: system-ui, -apple-system, BlinkMacSystemFont, ".SFNSText-Regular", sans-serif; margin: 0.5em 0px 0px; word-wrap: break-word;"><div dir="auto" style="font-family: inherit;">All this means that if you're going to be tucking into a bacon sandwich this week then you can guarantee that you're eating the flesh of a young innocent being who suffered immensely. The flesh of an animal whose mother was most likely forcibly impregnated by humans then made to spend the majority of her pregnancy trapped in a metal cage too small to turn around in, before then having to watch her babies be stolen and go through the whole process again.</div></div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="font-family: system-ui, -apple-system, BlinkMacSystemFont, ".SFNSText-Regular", sans-serif; margin: 0.5em 0px 0px; word-wrap: break-word;"><div dir="auto" style="font-family: inherit;">If the pig whose body parts are in your frying pan was one of the few that are not gassed, perhaps he or she was electrocuted, shot, drowned in boiling water or stabbed to death instead. Those are the only options.</div></div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="font-family: system-ui, -apple-system, BlinkMacSystemFont, ".SFNSText-Regular", sans-serif; margin: 0.5em 0px 0px; word-wrap: break-word;"><div dir="auto" style="font-family: inherit;">I'm sorry to be so upsetting but the truth isn't always pretty. </div></div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="font-family: system-ui, -apple-system, BlinkMacSystemFont, ".SFNSText-Regular", sans-serif; margin: 0.5em 0px 0px; word-wrap: break-word;"><div dir="auto" style="font-family: inherit;">Do you want this to stop? Does doing this make no sense to you at all? All this cruelty for the things mentioned above. Bacon, ham, pork, hotdogs, sausages... but not even that, becuase you can have all those things vegan anyway! So what is it really for? Why are we so cruel?</div></div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="font-family: system-ui, -apple-system, BlinkMacSystemFont, ".SFNSText-Regular", sans-serif; margin: 0.5em 0px 0px; word-wrap: break-word;"><div dir="auto" style="font-family: inherit;">It's not for our health, as bacon, ham, hotdogs and other processed meats are known carcinogens, and animal products are high in saturated fat, cholesterol and animal protein, all leading attributors to our most deadly diseases such as heart disease. Not to mention that exploiting animals causes pandemics such as bird flu, swine flu and covid-19, and the majority of antibiotics that are produced are given to farm animals, increasing the rise and prevalence of antibiotic resistant infections and diseases.</div></div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="font-family: system-ui, -apple-system, BlinkMacSystemFont, ".SFNSText-Regular", sans-serif; margin: 0.5em 0px 0px; word-wrap: break-word;"><div dir="auto" style="font-family: inherit;">It's also not for our convenience, as raising animals for slaughter takes up huge amounts of land, water and food while also producing a massive amount of waste, so it's many times easier and more efficient to just produce plants.</div></div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="font-family: system-ui, -apple-system, BlinkMacSystemFont, ".SFNSText-Regular", sans-serif; margin: 0.5em 0px 0px; word-wrap: break-word;"><div dir="auto" style="font-family: inherit;">So what's it for? At the end of the day is it purely just to make money for these industries? Is that really the only reason we continue to tourture and murder billions of innocent animals, so certain businesses can keep making profits?</div></div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="font-family: system-ui, -apple-system, BlinkMacSystemFont, ".SFNSText-Regular", sans-serif; margin: 0.5em 0px 0px; word-wrap: break-word;"><div dir="auto" style="font-family: inherit;">If that doesn't sound like a good enough reason for animal abuse, you already know what to do. <span style="font-family: inherit;"><a class="oajrlxb2 g5ia77u1 qu0x051f esr5mh6w e9989ue4 r7d6kgcz rq0escxv nhd2j8a9 nc684nl6 p7hjln8o kvgmc6g5 cxmmr5t8 oygrvhab hcukyx3x jb3vyjys rz4wbd8a qt6c0cv9 a8nywdso i1ao9s8h esuyzwwr f1sip0of lzcic4wl q66pz984 gpro0wi8 b1v8xokw" href="https://www.facebook.com/hashtag/govegan?__eep__=6&__cft__[0]=AZVhMx5mmBRIHOqWfaeOunDDaORlsIYYWLUoos51hs7BIPZnDmrXnwDmQE_fx9ECTuHQ1ex9hPmrtcF1lg3vCCRw5kqJesUg4bLN8cI_5-d-xqwTCVbX00b0ORVOi_w9ZZHPgzg_CJJSedld5CB3IjlPZ8gqoMVHzbULZ9ge5zr_f0ozCq30v2HhVx3ilI8VzpOVXy_JRrVtwAtuqDrIMtOzSj80Mi5ii34lbI43MND2NA&__tn__=*NK-y-R" role="link" style="border: 0px; box-sizing: border-box; color: var(--accent); cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration: none; touch-action: manipulation;" tabindex="0">#GoVegan</a></span></div></div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="font-family: system-ui, -apple-system, BlinkMacSystemFont, ".SFNSText-Regular", sans-serif; margin: 0.5em 0px 0px; word-wrap: break-word;"><div dir="auto" style="font-family: inherit;">~</div></div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="font-family: system-ui, -apple-system, BlinkMacSystemFont, ".SFNSText-Regular", sans-serif; margin: 0.5em 0px 0px; word-wrap: break-word;"><div dir="auto" style="font-family: inherit;">I want everyone who still eats meat to stop viewing animals as products and start viewing them as individuals.</div></div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="font-family: system-ui, -apple-system, BlinkMacSystemFont, ".SFNSText-Regular", sans-serif; margin: 0.5em 0px 0px; word-wrap: break-word;"><div dir="auto" style="font-family: inherit;">Scientifically speaking we know they are our cousins. We know they experience pain and distress similarly or in some cases identically to how we do. Shouldn't that be reason enough to give all animals respect, morally speaking? Shouldn't we need tremendous justification for tremendous cruelty?</div></div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="font-family: system-ui, -apple-system, BlinkMacSystemFont, ".SFNSText-Regular", sans-serif; margin: 0.5em 0px 0px; word-wrap: break-word;"><div dir="auto" style="font-family: inherit;">If you're against animal abuse then do what I did and look into how your lifestyle is responsible for things you don't agree with.</div><div dir="auto" style="font-family: inherit;">You can start here <span class="pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu" style="display: inline-flex; font-family: inherit; height: 16px; margin: 0px 1px; vertical-align: middle; width: 16px;"><img alt="⤵️" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/t92/1/16/2935.png" style="border: 0px;" width="16" /></span></div></div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="font-family: system-ui, -apple-system, BlinkMacSystemFont, ".SFNSText-Regular", sans-serif; margin: 0.5em 0px 0px; word-wrap: break-word;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="oajrlxb2 g5ia77u1 qu0x051f esr5mh6w e9989ue4 r7d6kgcz rq0escxv nhd2j8a9 nc684nl6 p7hjln8o kvgmc6g5 cxmmr5t8 oygrvhab hcukyx3x jb3vyjys rz4wbd8a qt6c0cv9 a8nywdso i1ao9s8h esuyzwwr f1sip0of lzcic4wl py34i1dx gpro0wi8" href="https://l.facebook.com/l.php?u=http%3A%2F%2Fwww.landofhopeandglory.org%2F%3Ffbclid%3DIwAR1AXUhwY0KvWzVquBIRMrYaKIQJZr2-iGhiM7E5adS_W3Blkub7AODEBZ0&h=AT0ebm25daRvh_ZX59S1797zh-X6m0QQ73GddRTkooS1jJ39c5Fe1FOJ8uLu-o2uQnY1QyvC65n1s75kU2iWRoKpNRZBd39_Wj-fYt_t9uIQT-MD6xmJxb44RS1Afou9OIdqg2iTpQ&__tn__=-UK-y-R&c[0]=AT06p2RxpCBTyvNxeTNgvi0oI_kDUhMP5eL6QqW8T7GJjIEw8g1BXg6qd97Jo2ewFfAkHs9H95uWLLTA886TjekOoPIRvg4ZwKz5vLbAl4bApIh86wnIZYPHCQq60Wpo9hOvp2aq9GqDS-d_Qiq-0K1Q1qUF7pltOBoJ6xGDJzf5J7yPSdyzT80dj95blUzYa4EKOLqd5clJOQ_7R1yoOpEg7VgfmGWnZJ5ZwJtlfER38UGGtoMMAbp5-TZzDyi2BL5Azw" rel="nofollow noopener" role="link" style="border: 0px; box-sizing: border-box; color: var(--blue-link); cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration: none; touch-action: manipulation;" tabindex="0" target="_blank">www.landofhopeandglory.org</a></span></div><div dir="auto" style="font-family: inherit;">Free documentary about UK animal agriculture</div></div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="font-family: system-ui, -apple-system, BlinkMacSystemFont, ".SFNSText-Regular", sans-serif; margin: 0.5em 0px 0px; word-wrap: break-word;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="oajrlxb2 g5ia77u1 qu0x051f esr5mh6w e9989ue4 r7d6kgcz rq0escxv nhd2j8a9 nc684nl6 p7hjln8o kvgmc6g5 cxmmr5t8 oygrvhab hcukyx3x jb3vyjys rz4wbd8a qt6c0cv9 a8nywdso i1ao9s8h esuyzwwr f1sip0of lzcic4wl py34i1dx gpro0wi8" href="https://l.facebook.com/l.php?u=http%3A%2F%2Fwww.vegan22.com%2F%3Ffbclid%3DIwAR1mPyhqYHxsLCQS3T9xz82lqvz0CQN6KXh2t9phWxFn5cMox1ryKFQiG1c&h=AT1n5hu4lkvqnx-Qniv89-kcKBJki7j4wf5D57mHk6FQ80FZybW9fI-KNHsKGaYo4KF2Se4AQioiYN3eptVPyMvS5DQpY9VUn6H0_RNibf55R79FHAFqXfjgQOqeHvwEDaViRVPVaA&__tn__=-UK-y-R&c[0]=AT06p2RxpCBTyvNxeTNgvi0oI_kDUhMP5eL6QqW8T7GJjIEw8g1BXg6qd97Jo2ewFfAkHs9H95uWLLTA886TjekOoPIRvg4ZwKz5vLbAl4bApIh86wnIZYPHCQq60Wpo9hOvp2aq9GqDS-d_Qiq-0K1Q1qUF7pltOBoJ6xGDJzf5J7yPSdyzT80dj95blUzYa4EKOLqd5clJOQ_7R1yoOpEg7VgfmGWnZJ5ZwJtlfER38UGGtoMMAbp5-TZzDyi2BL5Azw" rel="nofollow noopener" role="link" style="border: 0px; box-sizing: border-box; color: var(--blue-link); cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration: none; touch-action: manipulation;" tabindex="0" target="_blank">www.vegan22.com</a></span></div><div dir="auto" style="font-family: inherit;">22 days of free support transitioning to a plant-based diet</div></div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="font-family: system-ui, -apple-system, BlinkMacSystemFont, ".SFNSText-Regular", sans-serif; margin: 0.5em 0px 0px; word-wrap: break-word;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="oajrlxb2 g5ia77u1 qu0x051f esr5mh6w e9989ue4 r7d6kgcz rq0escxv nhd2j8a9 nc684nl6 p7hjln8o kvgmc6g5 cxmmr5t8 oygrvhab hcukyx3x jb3vyjys rz4wbd8a qt6c0cv9 a8nywdso i1ao9s8h esuyzwwr f1sip0of lzcic4wl py34i1dx gpro0wi8" href="https://l.facebook.com/l.php?u=http%3A%2F%2Fwww.veganlinks.co.uk%2F%3Ffbclid%3DIwAR3mPvXRXRME5uOKClQFPLv_K8LajfqBWH1Gd4VSwAq441zRY6CxbAlfzXU&h=AT0wbbf1h3fBiEP7Dn9IRulRA9zfIy7icjbGk-FKaw5YrB9ZdNuQCpDnbHSi7DpyYJq1lQw6gV2uFjIcLa8dwY-zFPoQZybCFJ6tvr8YDkcwmQyOxpdXZo0Necf270WVx28uKUo5Pw&__tn__=-UK-y-R&c[0]=AT06p2RxpCBTyvNxeTNgvi0oI_kDUhMP5eL6QqW8T7GJjIEw8g1BXg6qd97Jo2ewFfAkHs9H95uWLLTA886TjekOoPIRvg4ZwKz5vLbAl4bApIh86wnIZYPHCQq60Wpo9hOvp2aq9GqDS-d_Qiq-0K1Q1qUF7pltOBoJ6xGDJzf5J7yPSdyzT80dj95blUzYa4EKOLqd5clJOQ_7R1yoOpEg7VgfmGWnZJ5ZwJtlfER38UGGtoMMAbp5-TZzDyi2BL5Azw" rel="nofollow noopener" role="link" style="border: 0px; box-sizing: border-box; color: var(--blue-link); cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration: none; touch-action: manipulation;" tabindex="0" target="_blank">www.veganlinks.co.uk</a></span></div><div dir="auto" style="font-family: inherit;">Links to videos, documentaries, books, recipes and other useful resources</div></div></span></div>
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Paul Youdhttp://www.blogger.com/profile/11025826576593530708noreply@blogger.com4tag:blogger.com,1999:blog-8015179386642966363.post-59686094086697504482021-01-01T14:35:00.000+00:002021-01-13T18:53:41.426+00:00CALORIE COUNTED VEGAN PIZZA - CHEAP, WHOLESOME AND TASTY!<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: x-large; font-weight: bold;">Tasty tomato pizza </span><span class="Apple-style-span" style="font-size: large;">(Cost, around 50p or so)</span></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1jSpBXFNOlZ6RBtrvyrFlnHHH0bLeKqJbpd8T95b7fxOUx33XgXVdjGzy-4BeZtdfihaE70LJO_ionEfEUz5c5WbV1Itiq5zrFkRfqCkeyuQNE5h3-SpUcL4fSVXpHNg8r8tiPYqaB6U/s1600/IMG_3983.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1jSpBXFNOlZ6RBtrvyrFlnHHH0bLeKqJbpd8T95b7fxOUx33XgXVdjGzy-4BeZtdfihaE70LJO_ionEfEUz5c5WbV1Itiq5zrFkRfqCkeyuQNE5h3-SpUcL4fSVXpHNg8r8tiPYqaB6U/s320/IMG_3983.jpg" width="320" /></a></div>
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<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><b>Ingredients</b>:</span></span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #222222;">150g (1 mug) strong white flour 7.5p (551cals)</span></span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #222222;">1/4 tsp salt</span></span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #222222;">100g (1/3rd mug) lukewarm water</span></span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #222222;">10g fresh yeast 4p (from Sainsbury's - free from Asda) </span></span><span style="color: #222222; font-family: inherit; font-size: large;">(10cals)</span><br /><span class="Apple-style-span" style="color: #222222; font-family: inherit; font-size: large;">1 dessertspoon veg oil 1p (90 cals)</span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span class="Apple-style-span" style="color: #222222; font-family: inherit; font-size: large;"><br /></span>
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #222222;"><b>Topping</b>:</span><span class="Apple-style-span" style="color: #222222;">Half a tin of tomatoes, reduced, with a tsp soya sauce and dried herbs - 15p (50</span></span><span style="color: #222222; font-family: inherit; font-size: large;">cals)</span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #222222;">Sliced field mushroom and tomato - 10p(?) (20cals)</span></span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #222222;">A little roasted red pepper - 10p (10cals)</span></span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #222222;">A good sprinkle of nutritional yeast (nooch) and oregano - pennies (20cals) [Or use your favourite vegan cheese - Applewood vegan cheddar is pretty good. (Not calorie or cost counted)]</span><span class="Apple-style-span" style="color: #222222;"><br /></span></span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #222222;">(Total calorie count - 730. A pizza for one, using 100g of flour, would work out at 470cals!)</span></span><br />
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<a name='more'></a><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><b>Method 1:</b> This is the method in a nutshell. </span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">Assemble dry ingredients, add wet ingredients, mix into a dough, roll out into a pizza shape and place on oven tray lined with baking paper. Place all ingredients on top and leave to rise - go to step 6.</span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><br /></span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">[Even quicker method, useful if you have no yeast: Use self-raising flour instead of strong bread flour - and put straight into a hot oven. Put oven on before you start.]</span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><br /></span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><b>Method 2:</b></span><span style="font-size: x-large;"> </span><span style="font-family: inherit; font-size: x-large;">A deep dive into the whole procedure:</span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">1. Place dried ingredients into a mixing bowl. Measure the water and add 1 teaspoon of yeast. Stir to dissolve, add to the flour and pour in the oil. If using dried yeast, use half a teaspoon and add it to the warmed water with half a tsp of sugar. Stir and leave it to fob up - about 5 minutes.</span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><br />2. Have a little water to hand to add if necessary, remember, it is better for your dough to be wetter (slack) rather than drier (tight). Begin to mix by stirring the ingredients together with your fingers. Stir round in big circles, pulling the flour off the sides of the bowls into the middle. As it forms into a solid mass, keep turning it over and pressing it down to pick up the flour at the bottom of the bowl – but make sure it stays soft. <b><i>Don’t be afraid to add more water to keep it soft!</i></b> When all the flour has been mixed in, wipe the bowl around with the dough, turn it out onto the worktop and begin to knead.</span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><br />3. Knead by flattening the dough out, folding it over, stretching it out and so on and so forth. Kneading is only necessary to distribute the ingredients properly. Once the dough is smooth either leave it, covered with a dry tea towel, for an hour or so, or go straight to step 4.</span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><br />4. Without knocking it back (that is, kneading a couple of times), form the dough into a round bap shape. Have plenty of flour to hand and scatter flour over the dough and worktop. With a rolling pin, roll it into a circle around 25-30cm (10-12”) across. Keep turning the dough around and refreshing the flour. The dough should slide on the flour. Place on baking paper.</span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><br />5. Pour the tomato topping over the pizza and spread it out with the back of a spoon, leaving it 1 cm from the edge, the dredge with nutritional yeast. Placed the slices of vegetables on top, then sprinkle with oregano. Leave to rise - on your worktop is fine.</span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><br />6. When the dough at the edge of the pizza has become puffy, place in a hot oven, 220C, 425F or gas mark 7 for 15-20 minutes. When they're done the pizza will lift up all along one side when you check underneath, using a palette knife or similar. The bottom should be brown across the bottom.</span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><br /><b>Notes</b>:<br /><span lang="EN-US">To get a crisp bottom to the pizzas, there are several things you can do:</span><br /><span lang="EN-US">• Make sure you keep the wet topping away from the edges – and don’t overload the pizza;</span><br /><span lang="EN-US">• Have a heavy metal tray at the bottom of the oven to use as a pizza stone. If you do this, have your pizzas on baking parchment on an up-turned tray – then you can just slide the pizzas into the oven.</span><br /><span lang="EN-US">• Finish off in a large, dry, frying pan</span></span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span lang="EN-US"><br /></span><b><span lang="EN-US">Variations </span>to the base:</b><br /><span lang="EN-US">Obviously, you can individualise the toppings on any pizza to suit you and your family. However, you can also add other ingredients to the dough - my current favourite is to use a teaspoon of bouillon powder instead of the salt, add a teaspoon of mixed herbs, several chopped oil-</span>soaked sun-dried tomatoes and a glug of the oil from the jar. The oil makes a real difference to the crust which, to my mind, begins to resemble a shortcrust pastry.</span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><br /></span><span class="Apple-style-span" style="font-size: large;">Hummus on pizzas. Full of flavour, dries out a bit and resembles a soft cheese. </span><br />
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<span class="Apple-style-span" style="font-size: large;">Here's a pizza I made only yesterday. Half of it was covered in the tomato sauce (with smoked paprika!) and the other half was covered in hummus. Just gorgeous!</span><br />
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<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><a href="http://nobreadisanisland.blogspot.co.uk/2015/05/tweeting-my-latest-pizza-to.html">Here's</a> how I assembled it.</span></span><br />
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Paul Youdhttp://www.blogger.com/profile/11025826576593530708noreply@blogger.com0tag:blogger.com,1999:blog-8015179386642966363.post-73037246305013258532020-10-22T12:11:00.001+01:002020-10-22T12:11:53.701+01:00HEALTHY VEGAN FLAPJACKS<p> <span style="font-family: inherit; font-size: large;">Healthy - and I mean healthy and guilt free — flapjacks:</span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">200g chopped dates</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">50g water</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">200g banana</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">200g rolled oats</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">50g peanut butter</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit; font-size: large;"><span style="font-kerning: none;"></span><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">Turn oven on to 180C/350F</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit; font-size: large;"><span style="font-kerning: none;"></span><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">Soften the dates with the water - I microwave them for 2 minutes.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">Add the banana and mix into a paste - I used a hand-held blender for this</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">Add the oats and the peanut butter - I get mine from our zero waste shop, just pure peanuts.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">Mix together into a stiff, but very sticky, dough, using a table knife,</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">Place the dough onto a baking paper lined oven tray and press down evenly to your chosen thickness - 5mm or 1/4”. Wet your knife or spoon, whatever you’re using for this, and cut into squares.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">Place in the oven for 20 minutes, then turn the temp down to 150C/300F for a further 15 minutes.</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit; font-size: large;"><span style="font-kerning: none;"></span><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">TBH, I was trying to get them to crisp up a little at this stage, but they still remained a bit soggy - albeit with a pleasant, chewy texture. </span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit; font-size: large;"><span style="font-kerning: none;"></span><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">I also did some in the frying pan over a low heat. Place spoonfuls of the mixture around the pan, press them flat with the back of a wet spoon. Turn over after 5 minutes. Keep turning over until you think they’re done. </span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit; font-size: large;"><span style="font-kerning: none;"></span><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">Enjoy!</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: inherit; font-size: large;"><span style="font-kerning: none;"></span><br /></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">Think I’ll add some cocoa powder next time. And you could add sultanas/seeds to this, no problem. I reckon a pocketful of these would keep you going for a few hours, at least!</span></span></p>
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<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">Pancakes - blitz:</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">1 cup rolled oats</span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">1/2 cup oat milk </span></span></p>
<p style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: large;">1 banana</span></span></p><div><span style="font-kerning: none;"><br /></span></div>Paul Youdhttp://www.blogger.com/profile/11025826576593530708noreply@blogger.com0tag:blogger.com,1999:blog-8015179386642966363.post-86417223482745858342020-09-21T22:02:00.002+01:002020-10-25T21:13:32.310+00:00WHAT CAN BE MADE WITH JUST SELF-RAISING FLOUR AND WATER<div dir="ltr" style="text-align: left;" trbidi="on"><span class="Apple-style-span" style="font-size: large;">I tell my students never to bother buying plain flour - always go for self-raising flour. You can make so many different products with it. And I wouldn't go for the expensive stuff - the basic, or budget flour does the job just as well.</span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span class="Apple-style-span" style="font-size: large;"><br /></span></div><div dir="ltr" style="text-align: left;" trbidi="on">
<span class="Apple-style-span" style="font-size: large;">A simple <i><a href="http://nobreadisanisland.blogspot.co.uk/2011/03/soda-bread-also-fruit-soda-bread-and.html">soda bread</a>*</i></span><br />
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<span class="Apple-style-span" style="font-size: large;"><a href="http://nobreadisanisland.blogspot.co.uk/2012/02/pancakes-using-just-flour-and-water.html"><i>Pancakes</i></a> - just as good as the ones made with milk and eggs</span><br />
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<span class="Apple-style-span" style="font-size: large;"><i><u><a href="http://nobreadisanisland.blogspot.co.uk/2010/06/pikelets.html">Pikelets</a></u></i> - This calls for a thicker batter which doesn't spread out over the pan. Add sugar and sultanas for fruit pikelets.</span><br />
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<span class="Apple-style-span" style="font-size: large;"><i><a href="http://nobreadisanisland.blogspot.co.uk/2013/09/tempura-made-easy-shallow-fried-with.html">Tempura</a></i> - A slightly thicker batter again: simply dip in some thin slices of your chosen 'filler', and shallow fry</span><br />
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<span class="Apple-style-span" style="font-size: large;"><a href="http://nobreadisanisland.blogspot.co.uk/2012/08/homemade-vegan-pasta.html"><i>Pasta</i></a> - without need for a machine!</span><br />
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<span class="Apple-style-span" style="font-size: large;"><i><a href="http://nobreadisanisland.blogspot.co.uk/2014/11/all-you-need-to-know-about-sourdough.html">Sourdough</a></i>. This needs time, but a flour and water batter, left for a few days will begin to ferment - and then you can turn it into bread!</span><br />
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<span class="Apple-style-span" style="font-size: large;"><i><a href="http://nobreadisanisland.blogspot.co.uk/2013/09/naan-bread-using-just-flour-and-water.html">Naan breads</a></i> - done in the oven, under a grill, or in the frying pan</span><br />
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-size: large;"><i><a href="http://nobreadisanisland.blogspot.co.uk/2015/08/rhubarb-pie-with-simplest-pastry-ever.html">Pastry</a></i> Here's a very simple rhubarb pie recipe - just self raising flour and water, with a little sugar and some olive oil, mixed together and rolled out. For a savoury pastry use a little salt instead of sugar.</span></span></div>
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<span class="Apple-style-span" style="font-size: large;"><i>Chappatis</i>, of course. No need for a link, there are many recipes on line for this.</span><br />
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<span class="Apple-style-span" style="font-size: large;"><i><a href="http://nobreadisanisland.blogspot.co.uk/2014/01/dumplings-made-with-just-flour-and-water.html">Dumplings</a></i> Mix self-raising flour (plus any flavourings - dried herbs, etc) and water together into a dough, form into small balls and add to your stew! Talk about 'Easy-Peasy'!</span><br />
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Paul Youdhttp://www.blogger.com/profile/11025826576593530708noreply@blogger.com14tag:blogger.com,1999:blog-8015179386642966363.post-52284418117890555602020-09-11T00:09:00.000+01:002020-09-11T00:09:30.905+01:00GLUTEN-FREE BREADS AND BAKING<div dir="ltr" style="text-align: left;" trbidi="on">
<span class="Apple-style-span" style="font-size: large;">[First posted 26th September 2013]</span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span class="Apple-style-span" style="font-size: large;"><br /></span></div><div dir="ltr" style="text-align: left;" trbidi="on"><span class="Apple-style-span" style="font-size: large;">I ran a couple of breadmaking sessions (making pain au chocolat) at a SureStart centre here in Taunton this morning – one for dads and their kids, and one a general drop-in for families.</span><br />
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<span class="Apple-style-span" style="font-size: large;">After a conversation with one of the mothers about gluten-free breads (her husband was trying to avoid wheat and dairy) I said I would post something on the subject on my blog.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-size: large;">So here’s where I’ll try and gather all the info that I have about gluten-free breads and baking.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-size: large;">Firstly, some of the GF breads and cakes on this blog:</span><br />
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<span class="Apple-style-span" style="font-size: large;"><a href="http://nobreadisanisland.blogspot.co.uk/2010/10/socca-gram-flour-pancakes-vegan-and.html">Socca - gram flour pancakes</a>, <a href="http://nobreadisanisland.blogspot.co.uk/2013/04/a-soya-free-vegan-feast-socca-omelette.html">socca made into an 'omelette'</a>, <a href="http://nobreadisanisland.blogspot.co.uk/2012/04/gluten-free-pancakes-also-dairy-and-egg.html">traditional pancakes</a>, <a href="http://nobreadisanisland.blogspot.co.uk/2012/05/gluten-free-vegan-chocolate-cake.html">chocolate cake</a>, <a href="http://nobreadisanisland.blogspot.co.uk/2012/09/gluten-free-vegan-scones_18.html">scones</a>. (There's more - just put 'gluten free' into the search box)</span><br />
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<span class="Apple-style-span" style="font-size: large;">And I have a recipe for a GF loaf of bread further down this post.</span><br />
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<span class="Apple-style-span" style="font-size: large;">I first began looking at gluten-free breads when I ran a couple of workshops on the subject about ten years ago. I quickly realised there were at least two categories of people with varying degrees of problems with wheat.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-size: large;">The easiest ones to satisfy were coeliacs, funnily enough. Coeliacs can get gluten-free flour on prescription, and you can make a great variety of bread using these flours – mainly Juvela and Glutafin.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-size: large;">The other category – those with wheat allergies or intolerance were much harder to deal with. There were similar products to those mentioned above – but they were hideously expensive.<o:p></o:p></span><br />
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<span class="Apple-style-span" style="font-size: large;"><b>Thursday 13th 2014</b></span><br />
<span class="Apple-style-span" style="font-size: large;">In response to a growing demand for GF bread, I experimented with a loaf using Wessex GF bread flour:</span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA1zaz866iBa2_whinMOKqdKa7aUSCyr_jR2jmY52wW3yyYhYfB4X7maLGo6A-axcpjmtGTGymXoQo8PRwkIf7oTkSdzaOlGyVuIO8XsR2YYqL5awqsYWTCPSLt-cUf-MfuwGqZJ31urQ/s1600/IMG_2005.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA1zaz866iBa2_whinMOKqdKa7aUSCyr_jR2jmY52wW3yyYhYfB4X7maLGo6A-axcpjmtGTGymXoQo8PRwkIf7oTkSdzaOlGyVuIO8XsR2YYqL5awqsYWTCPSLt-cUf-MfuwGqZJ31urQ/s1600/IMG_2005.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Put to prove. I haven't used this loaf tin in many years - hence the baking parchment</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR1GWMqQE303Ztr9NkNI8cghS6BXjeD69KR495STUK5IFwPDqFeZh5fRy7R13lD7PQfhPOIULgZmfvOT_iHKqMWllsfqRd4V6sqpPJ2QWI1cSS1EHu8nO76PPY4Kl5VUF3cb_Xnt-e9Mc/s1600/IMG_2006.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR1GWMqQE303Ztr9NkNI8cghS6BXjeD69KR495STUK5IFwPDqFeZh5fRy7R13lD7PQfhPOIULgZmfvOT_iHKqMWllsfqRd4V6sqpPJ2QWI1cSS1EHu8nO76PPY4Kl5VUF3cb_Xnt-e9Mc/s1600/IMG_2006.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Later, before baking</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE9t6QW6hTL3cVRtUcEz322GENgqvjrJ1F9dsplod0eCH0Ptomqxi3f0hJB8MxwlMjixXH-zNl78Z58WKbdmXyjb_VyetVQTTOlICumOCRi9OggDzOe4QtgTXb8mg2sREEF9zcenlK7nM/s1600/IMG_2009.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE9t6QW6hTL3cVRtUcEz322GENgqvjrJ1F9dsplod0eCH0Ptomqxi3f0hJB8MxwlMjixXH-zNl78Z58WKbdmXyjb_VyetVQTTOlICumOCRi9OggDzOe4QtgTXb8mg2sREEF9zcenlK7nM/s1600/IMG_2009.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The finished loaf</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj14pwnW9JqO8PJqZGNTivWbKMjg5Lq7BMf64CAu4Hl0zTT4RDoCHLraOuDzxVH8EcRDVz2aJcEdymDT87XOu03D7pT9AOM7SXZXSlIhQiFpbJqBfrxbSloLkQGI_o26cIIEOQtuDRA-60/s1600/IMG_2010.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj14pwnW9JqO8PJqZGNTivWbKMjg5Lq7BMf64CAu4Hl0zTT4RDoCHLraOuDzxVH8EcRDVz2aJcEdymDT87XOu03D7pT9AOM7SXZXSlIhQiFpbJqBfrxbSloLkQGI_o26cIIEOQtuDRA-60/s1600/IMG_2010.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">And here's the crumb - not great, I will admit. But the taste I had was 'passable' - if I couldn't eat wheat, I could certainly eat this.</td></tr>
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<b><span class="Apple-style-span" style="font-size: large;">Saturday 9th June.</span></b><br />
<span class="Apple-style-span" style="font-size: large;">I've just made my first GF loaf using Dove's GF brown bread flour - following the instructions (unusually for me!) with the exception of the oil. I thought 90g (6tbs) a bit excessive, so I used 50g.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8uCkDoUSlIX6vQSvM0OmrEBfQatt-cD1qbcscUXJtSDzORXJ1NpiRnm8Z6b_fC0Z9NM2Vi9MvgcIwmBVC3TmpxJGxXdvbaIcOrb9szR3CaNJnPRNcyUuJS5js2CnwN2XTx3ty1YaEcs0/s1600/IMG_1418.JPG" style="margin-left: auto; margin-right: auto;"><span class="Apple-style-span" style="font-size: large;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8uCkDoUSlIX6vQSvM0OmrEBfQatt-cD1qbcscUXJtSDzORXJ1NpiRnm8Z6b_fC0Z9NM2Vi9MvgcIwmBVC3TmpxJGxXdvbaIcOrb9szR3CaNJnPRNcyUuJS5js2CnwN2XTx3ty1YaEcs0/s320/IMG_1418.JPG" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-size: large;">Bit over-done, I'm afraid. I'm not familiar with this (gas) oven, and I left it a little bit too long. </span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeaXuZjEWXea975T-ujBAXHnnL9bq1-03J5tL_uDMmD3pw_0TksQuEDnpdJZml6GKLy0tLKkcSsDNppgb2w8blfmnuth8p2-u-YVGYrYnlBoPTnb7jK8yBd2Wpf2tcmc6s9xW0eh07UtU/s1600/IMG_1425.JPG" style="margin-left: auto; margin-right: auto;"><span class="Apple-style-span" style="font-size: large;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeaXuZjEWXea975T-ujBAXHnnL9bq1-03J5tL_uDMmD3pw_0TksQuEDnpdJZml6GKLy0tLKkcSsDNppgb2w8blfmnuth8p2-u-YVGYrYnlBoPTnb7jK8yBd2Wpf2tcmc6s9xW0eh07UtU/s320/IMG_1425.JPG" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-size: large;">Didn't rise as much as I'd hoped, but it's not bad for all that.</span></td></tr>
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<span class="Apple-style-span" style="font-size: large;">The loaf was well-received by my son, who said it had a pleasant aftertaste. It's recognisably bread and far superior to commercial GF loaves. Once cooled, what wasn't eaten immediately was sliced and frozen - this sort of bread doesn't keep well.</span><br />
<span class="Apple-style-span" style="font-size: large;"><br /></span>
<b><span class="Apple-style-span" style="font-size: large;">Ingredients:</span></b><br />
<span class="Apple-style-span" style="font-size: large;">450g gluten and wheat free brown bread flour</span><br />
<span class="Apple-style-span" style="font-size: large;">1/2 tsp salt</span><br />
<span class="Apple-style-span" style="font-size: large;">2 teaspoons Allinson's dried active yeast</span><br />
<span class="Apple-style-span" style="font-size: large;">2 tbsp sugar</span><br />
<span class="Apple-style-span" style="font-size: large;">350ml warm plant milk - I use Oatly</span><br />
<span class="Apple-style-span" style="font-size: large;">1 tsp vinegar</span><br />
<span class="Apple-style-span" style="font-size: large;">20g gram flour</span><br />
<span class="Apple-style-span" style="font-size: large;">6 tbsp oil (I used 3 tbs olive oil)</span><br />
<span class="Apple-style-span" style="font-size: large;"><br /></span>
<span class="Apple-style-span" style="font-size: large;">The ingredients are expensive and I wonder just what you could get away with leaving out? I, being a vegan, never use egg substitute and milk in recipes such as sweet bun recipes for instance, and find they're not necessary. So next time I'll leave these out and see what happens.</span><br />
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<b><span class="Apple-style-span" style="font-size: large;"><br /></span></b>
<b><span class="Apple-style-span" style="font-size: large;">19th May 2012.</span></b></div>
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<span class="Apple-style-span" style="font-size: large;">I've just come across this post on the subject of <a href="http://www.thefreshloaf.com/node/28469/philosophy-bread-no-gluten#comment-217345">GF bread on The Fresh Loaf (TFL)</a>, which gives a very thorough investigation into GF breadmaking and a detailed recipe, with pics.</span><br />
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<span class="Apple-style-span" style="font-size: large;">There has been a lot of debate on the subject on the BBC Food message board, and last year I collected several of the various discussions on the subject in one thread:<o:p></o:p></span></div>
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<a href="http://www.bbc.co.uk/dna/mbfood/F2670471?thread=7737198&show=100"><span class="Apple-style-span" style="font-size: large;">http://www.bbc.co.uk/dna/mbfood/F2670471?thread=7737198</span></a><br />
<span class="Apple-style-span" style="font-size: large;"><br /></span></div>
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<span class="Apple-style-span" style="font-size: large;">(There are several links on there which might prove useful. However, the second one seems to have gone pretty commercial – but it does appear to have some useful stuff on there. Here’s the new link:<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-size: large;"><a href="http://freefromfoodsmatter.com/">http://freefromfoodsmatter.com/</a>)<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-size: large;">Here's a list of relevant threads on the Beeb board:</span><br />
<span class="Apple-style-span" style="font-size: large;"><br /></span>
<a href="http://www.bbc.co.uk/dna/mbfood/F2670471?thread=7408488"><span class="Apple-style-span" style="font-size: large;">Indian breads - gluten free, dairy free, soy free, yeast free!</span></a><br />
<span class="Apple-style-span" style="font-size: large;"><br /></span>
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: large;"><a href="http://www.bbc.co.uk/dna/mbfood/F2670471?thread=5642887&show=100">Gluten-free bread using a mix of maize and gluten-free bread flour.</a></span><br />
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<span class="Apple-style-span" style="font-size: large;">More stuff <a href="http://www.bbc.co.uk/dna/mbfood/NF2670471?thread=7734705">here</a>.</span><br />
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<span class="Apple-style-span" style="font-size: large;"><br /></span>
<span class="Apple-style-span" style="font-size: large;">Here’s a gluten-free flour ‘omelette’ recipe on Wildfood.info:<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-size: large;"><a href="http://www.wildfood.info/viewtopic.php?f=6&t=1334">http://www.wildfood.info/viewtopic.php?f=6&t=1334</a><o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-size: large;"><br /></span></div>
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<span class="Apple-style-span" style="font-size: large;">And here's a chocolate loaf:</span><br />
<span class="Apple-style-span" style="font-size: large;"><br /></span>
<a href="http://www.wildfood.info/viewtopic.php?f=6&t=2731#p85434"><span class="Apple-style-span" style="font-size: large;">http://www.wildfood.info/viewtopic.php?f=6&t=2731#p85434</span></a><br />
<span class="Apple-style-span" style="font-size: large;"><br /></span>
<span class="Apple-style-span" style="font-size: large;">There are quite a few gluten-free threads on that board, so it’s worthwhile looking around.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #333333; line-height: 15px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: large;">There’s an excellent gluten-free section in Andrew Whitley’s terrific book, ‘Bread Matters’.<br /><br />I’ve just re-read it and it contains a comprehensive table of all the ingredients that can be used in gluten-free baking.<br /><br />His attitude to GF baking is refreshing:<br /><br />“My approach is not to mourn the absence of gluten but to relish the qualities of flours that do not contain it.”<br /><br />I had a look on the net for his basic GF loaf and found it <a href="http://www.telegraph.co.uk/foodanddrink/recipes/4238921/Andrew-Whitleys-Gluten-Free-Chestnut-Maize-and-Tapioca-Bread.html">here</a>:</span></span><br />
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<span class="Apple-style-span" style="font-size: large;">Finally, here are Dan Lepard and The Guardian on the subject:</span><br />
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<a href="http://www.guardian.co.uk/lifeandstyle/wordofmouth/2009/may/26/gluten-free-baking-bread-cakes"><span class="Apple-style-span" style="font-size: large;">http://www.guardian.co.uk/lifeandstyle/wordofmouth/2009/may/26/gluten-free-baking-bread-cakes<o:p></o:p></span></a></div>
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<span class="Apple-style-span" style="font-size: large;">Here's Dan's white loaf:</span></div>
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<span class="Apple-style-span" style="font-size: large;">http://www.guardian.co.uk/lifeandstyle/2009/may/23/baking-white-bread</span></div>
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Paul Youdhttp://www.blogger.com/profile/11025826576593530708noreply@blogger.com4tag:blogger.com,1999:blog-8015179386642966363.post-3038327296254878792020-08-04T10:22:00.000+01:002020-08-28T10:45:13.456+01:00My outreach<p> <a href="https://www.facebook.com/watch/?v=221455032231486&extid=66us6qMd8hYmK2jL">My outreach</a></p>Paul Youdhttp://www.blogger.com/profile/11025826576593530708noreply@blogger.com0tag:blogger.com,1999:blog-8015179386642966363.post-12192745296497669252020-07-27T22:25:00.000+01:002020-07-27T22:25:59.791+01:00BREADMAKING WITH CHILDREN (the original playdough)<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="font-size: large;">[31/7/2013]</span><br />
<span class="Apple-style-span" style="font-size: large;">I started breadmaking with my 20month-old granddaughter and thought that was early enough. However, when her younger sister was 15 months old and we could no longer ignore her cries of, “and me!”, we hoisted her up to the worktop and they’ve both been making bread ever since. They’re now 11 and 9 and have been joined by my grandson, who is now 7 - they all absolutely love making bread. The oldest one rang me the week before her last birthday and asked me to make <a href="http://nobreadisanisland.blogspot.co.uk/2011/05/jam-doughnuts-and-petit-pain-au.html">petit pain au chocolat </a>with her guests at her birthday party. Her friends all made a batch each and went home with several in a party bag instead of the usual guff!</span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;">Breadmaking with kids is a simple, painless way into the subject if you’ve never done it before. If you just set out to make a simple playdough (and it is the <i>original</i> playdough!), then shape it and leave it for a bit, you’ll find it’s risen – it may even double in size – then you can bake it. If you’re happy with the results, then the next time you can make some pizza, or whatever.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: inherit;"> </span><span class="Apple-style-span" style="font-weight: bold;">The ORIGINAL Playdough</span></span></div>
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</span></b></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;">(Note: Please try and let your kids do as much as they are able to. Parents in my Family Learning classes invariably say how impressed they are with their kids abilities when given their head!)</span></div>
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<b><span class="Apple-style-span" style="font-family: inherit; font-size: large;">Ingredients:<o:p></o:p></span></b></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;">1 mug (200g) flour – preferably bread flour, but any wheat flour will do</span></div>
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<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="font-size: large;">1/4 teaspoon salt (optional) – or a dessertspoon of sugar</span></span></div>
<span class="Apple-style-span" style="font-size: large;">1/3 mug (125ml) lukewarm water (I call it bathwater - well it is the same temperature!)</span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;">1 </span><span class="Apple-style-span" style="font-size: large;">teaspoon</span><span class="Apple-style-span" style="font-family: inherit; font-size: large;"> yeast (any sort)<o:p></o:p></span></div>
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<b><span class="Apple-style-span" style="font-size: large;">Method:</span></b></div>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: inherit;"><b></b></span>1. Fill the mug with flour (or weigh 200g) and tip it into a mixing bowl. Add the salt or sugar depending whether you want a savoury or a sweet dough. Measure the water and add the yeast. Stir until all the yeast has dissolved, then add to the flour in the bowl.</span><br />
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<span class="Apple-style-span" style="font-size: large;"><o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-size: large;"><o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-size: large;">2. Holding the bowl with one hand, mix the ingredients together into a soft dough, then knead (flatten and fold) until the dough is smooth. Stop kneading before you get fed up - all kneading does is distribute the ingredients evenly.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-size: large;">3. Shape the dough as below, leave to prove (rise), covered with a dry tea towel, until it’s doubled in size, then bake it at 220C/Gas 7 until it’s coloured underneath (you'll always get colour on top, but you need to see the bottom is done as well). Place on a cooling rack to cool. </span></div>
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<span class="Apple-style-span" style="font-size: large;">Here’s a few ideas as to what you and your child can do with it:<o:p></o:p></span></div>
<ol start="1" style="margin-top: 0cm;" type="1"><ul style="margin-top: 0cm;" type="disc">
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level2 lfo1; mso-pagination: none; tab-stops: list 72.0pt; text-autospace: none;"><span lang="EN-US" style="font-size: large;">Teddy bear shapes, made with different sized balls of dough. Use tiny balls for eyes, buttons, etc.<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level2 lfo1; mso-pagination: none; tab-stops: list 72.0pt; text-autospace: none;"><span lang="EN-US" style="font-size: large;">Caterpillars, with the all the same size balls of dough – except for the head which should be slightly bigger. Put a face and feelers on the head.<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level2 lfo1; mso-pagination: none; tab-stops: list 72.0pt; text-autospace: none;"><span lang="EN-US" style="font-size: large;">‘House’ bread; roll out the dough to about pizza-sized then make a house shape – first cut a square (counting the sides as you do it) then a triangle – with each side a bit larger than a side of the square. Place these together on baking parchment then use the trimmings for windows, doors, chimney, etc.<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level2 lfo1; mso-pagination: none; tab-stops: list 72.0pt; text-autospace: none;"><span lang="EN-US" style="font-size: large;">Banded snake bread; roll the dough out into a long snake and curl it onto your baking tray. Brush with water at 2cm intervals and sprinkle sesame seeds on the wet dough. Brush with water in the gaps and sprinkle with poppy seeds. If using currants for eyes, cut a slit in the dough to take the currants – otherwise they just fall off as the dough rises. Make a 2cm tongue and slit the end.<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level2 lfo1; mso-pagination: none; tab-stops: list 72.0pt; text-autospace: none;"><span lang="EN-US" style="font-size: large;">Hedgehog rolls. Make a short finger roll and point one end for the nose. Use currants for the eyes (or tiny balls of dough). From behind, snip spikes with a pair of scissors held at about a 30 degree angle.<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level2 lfo1; mso-pagination: none; tab-stops: list 72.0pt; text-autospace: none;"><span lang="EN-US" style="font-size: large;">Look out for different shaped pastry cutters.<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level2 lfo1; mso-pagination: none; tab-stops: list 72.0pt; text-autospace: none;"><span lang="EN-US" style="font-size: large;">Make different coloured bread dough:<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level2 lfo1; mso-pagination: none; tab-stops: list 72.0pt; text-autospace: none;"><span lang="EN-US" style="font-size: large;">Red – grate some cooked beetroot and add it into the mix (use any liquid as part of the liquid for the dough)<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level2 lfo1; mso-pagination: none; tab-stops: list 72.0pt; text-autospace: none;"><span class="Apple-style-span" style="font-size: large;">Brown - add a dessertspoon of cocoa powder along with the flour and sugar</span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level2 lfo1; mso-pagination: none; tab-stops: list 72.0pt; text-autospace: none;"><span lang="EN-US" style="font-size: large;">Smiley face mini pizzas, using cherry tomatoes, peppers and mushrooms – or make these out of the dough.<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level2 lfo1; mso-pagination: none; tab-stops: list 72.0pt; text-autospace: none;"><span lang="EN-US" style="font-size: large;">Make their name out of dough. Roll out an oval of dough (to use as a plaque), put their name on it, then bake and varnish when it’s cold.<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level2 lfo1; mso-pagination: none; tab-stops: list 72.0pt; text-autospace: none;"><span lang="EN-US" style="font-size: large;">Finally, encourage your child to suggest or make their own shapes.</span></li>
</ul>
</ol>
<span class="Apple-style-span" style="font-size: large;">When making bread with your youngster(s) it’s important to let them do as much as they can – you only need to come in and help if they’re finding something too hard for them. Getting the dough into a lump, and getting it off their fingers, younger children find difficult – so give them a hand at this stage, but let them do anything they are capable of. And your kids are more capable than perhaps you realise!</span></div>
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<span class="Apple-style-span" style="font-size: large;">Keep in mind that ‘If you can’t make a mess when you’re breadmaking, when can you make a mess?’ Make a game of clearing up and you’ll have a helper for life.</span><br />
<span class="Apple-style-span" style="font-size: large;"><br /></span>
<span class="Apple-style-span" style="font-size: large;">Here are <a href="http://nobreadisanisland.blogspot.co.uk/2012/04/breadmaking-at-childrens-centres.html">some pics</a> from my sessions. <o:p></o:p></span><br />
<span class="Apple-style-span" style="font-size: large;"><br /></span>
<span class="Apple-style-span" style="font-size: large;"><a href="http://nobreadisanisland.blogspot.co.uk/2012/03/breadmaking-at-castle-cary.html">More pics.</a></span></div>
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Paul Youdhttp://www.blogger.com/profile/11025826576593530708noreply@blogger.com0tag:blogger.com,1999:blog-8015179386642966363.post-542291364773645972020-07-16T09:59:00.000+01:002020-07-16T09:59:47.336+01:00Dough scraper/cutters and spatulas - and their uses<div dir="ltr" style="text-align: left;" trbidi="on">
<span class="Apple-style-span"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">[First posted 23rd July, 2011.) </span></span><br />
<span class="Apple-style-span"><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><br /></span></span>
<span class="Apple-style-span"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">I've got several dough cutters that I use:</span></span><br />
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: inherit;"><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0oWor8kOmMNox-CsttH8uIhlMxIOBjgsHVsTdJLWXPbrJHb6f5zZOl0A0ZsxxnRbWY9D0Srv6awcai3A-FRCFqMwbXM8t_G-5gNf9Cg_rGXtm_AItHbDlLphkuxybvTjZfV3Z_7YCo7Zx/s1600/P1010006.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0oWor8kOmMNox-CsttH8uIhlMxIOBjgsHVsTdJLWXPbrJHb6f5zZOl0A0ZsxxnRbWY9D0Srv6awcai3A-FRCFqMwbXM8t_G-5gNf9Cg_rGXtm_AItHbDlLphkuxybvTjZfV3Z_7YCo7Zx/s320/P1010006.JPG" /></span></a></div>
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<span class="Apple-style-span" style="font-size: large;"> </span><br />
<span class="Apple-style-span"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">The wooden handled one belonged to my dad - it was always known as a Scotch scraper, I'd love to know why! It was old when he took over the bakery, in 1948. (He was a bus conductor for many years before this.) It feels really comfortable in my hand, but the blade isn't as sharp as I'd like.</span></span><br />
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<span class="Apple-style-span" style="font-size: large;"> </span><br />
<span class="Apple-style-span"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">The one top right I've had for about 15 years and it came under the Graham Kerr (Galloping Gourmet) label. It's the one I use most as it has a sharper blade and is just slightly flexible. This is particularly handy when I'm kneading a sticky dough - that way I only have one hand to clean! I have seen similar ones in kitchen supply shops for around £6.</span></span><br />
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<span class="Apple-style-span" style="font-size: large;"> </span><br />
<span class="Apple-style-span"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">Bottom left was from Macro (I think), and the one bottom right came from Creed bakery supplies. I bought a dozen to sell at my Saturday workshop sessions - just before they were cancelled, and I haven't done one since! I've still got about 9 left! (Now only 4 left after my Autumn evening course!)</span></span><br />
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<span class="Apple-style-span" style="font-size: large;"> </span><br />
<span class="Apple-style-span"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">The spatulas are really handy for mixing a dough up to about 500g of flour - the shape means that you can easily scrape around the side of the bowl and you can readily cut through the dough with them. These used to be available at my local Cook Store, but they haven't been available for over 10 years. I first came across them in schools, back in the 90s - every school kitchen had dozens.</span></span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">For a bigger batch I use a curved knife given to me by a butcher relative - it's an abattoir knife which I put to much better use!</span></span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">Also available are small plastic scrapers in the shape of a D, which are very useful. Bakery reps used to give them away - possibly still do! Richard Bertinet always uses one when kneading dough.</span></span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqhjYl831329zOalyleR1BeRhwPgwMkKrHdMCq1zUcrgElDZJOvyqpu50EuTewkrCmigrv-RHwykIKkLHBGhMGe5Kpp2h10Fcs0VVVR1XOUN1DFVPeUVsKKdwddaHr782wEt4FYSok9tng/s1600/IMG_0245.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span class="Apple-style-span" style="font-size: large;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqhjYl831329zOalyleR1BeRhwPgwMkKrHdMCq1zUcrgElDZJOvyqpu50EuTewkrCmigrv-RHwykIKkLHBGhMGe5Kpp2h10Fcs0VVVR1XOUN1DFVPeUVsKKdwddaHr782wEt4FYSok9tng/s320/IMG_0245.JPG" width="240" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-size: large;">The plastic scrapers are bevelled along the curved side and are great for scraping dough - or cake mix - out of a bowl</span></td></tr>
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<span class="Apple-style-span" style="font-size: large;">The metal dough cutter/scraper in the pic is one I used to sell many of in my workshops before Ikea stopped making them. At £1.50 each, they were a bargain - and they fit very well into the hand, as well.</span></div>
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<span class="Apple-style-span"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">But my favourite cutter is the Graham Kerr one - I thought I'd run through some of the uses of the implement.</span></span><br />
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<span class="Apple-style-span" style="font-size: large;">Apart from the obvious uses - cutting dough, scraping the worktop clean - it's very handy for handling a sticky dough. I push the dough flat with my left hand (I'm left-handed when it comes to kneading dough - right-handed in most other things) and use the scraper in my right hand to lift the dough up and over - so I only have one hand sticky with dough.</span><br />
<span class="Apple-style-span" style="font-size: large;"><br /></span>
<span class="Apple-style-span" style="font-size: large;">But apart from breadmaking, this tool has many other uses:</span><br />
<span class="Apple-style-span" style="font-size: large;">Chopping potatoes for mashed potato, for instance. You can chop away then scoop the diced potatoes up and drop them in the pan in one easy action;</span><br />
<span class="Apple-style-span" style="font-size: large;">Turning fried mashed potato. I like to gently fry my mashed spuds to get a crust on each side. Using the scraper, with its large area, makes it much easier to turn the potato over;</span><br />
<span class="Apple-style-span" style="font-size: large;">If I ever I get some crusty bits on the bottom of my cast iron frying pan (it does happen!), it's the work of seconds to scrape it off. (But I wouldn't let it near my non-stick frying pans - for obvious reasons!);</span><br />
<span class="Apple-style-span" style="font-size: large;">Finally, I use it for scraping any bits around on my worktops before I wipe them clean - I can reach under the microwave with it, for instance. </span><br />
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Paul Youdhttp://www.blogger.com/profile/11025826576593530708noreply@blogger.com0tag:blogger.com,1999:blog-8015179386642966363.post-22907268814556009672020-07-07T00:46:00.000+01:002020-07-07T00:46:53.758+01:00FUNDRAISING - BY RUNNING 110K FOR THE ANIMALS. <div dir="ltr" style="text-align: left;" trbidi="on">
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<span data-offset-key="dtj2j-0-0"><span style="font-family: inherit; font-size: large;">[This post was updated after every 10k training run. From now on I shall be giving daily updates as I work through my challenge - which begins on the 21st. These are to be found towards the foot of this post. I'm now up to day 7 - and I'm now 5k ahead of schedule!]</span></span></div>
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<span data-offset-key="f73jd-0-0"><span style="font-family: inherit; font-size: large;">I'm 82, I'm vegan, and it's my intention to run 100km to raise money for food for the rescued animals of Dean Farm Sanctuary. Animal sanctuaries are not immune from feeling the effects of Covid-19 - one of their main ways of raising money is by their open days - but these have necessarily been put on hold - for the foreseeable future. So, any money you can spare for the animals would be very welcome - and much appreciated. You don't have to donate through my efforts - there is a donate button on the Dean Farm webpage - but of course, any money you donate through me will only give me more motivation. Thanks.</span></span></div>
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<span data-offset-key="678b9-0-0"><span style="font-family: inherit; font-size: large;">If you wish to donate, click here - my <a href="https://www.gofundme.com/f/paul-youd-82-vegan-runs-100km-for-sanctuary?utm_medium=email&utm_source=product&utm_campaign=p_email%2Bhtml_summary_donations">GoFundMe</a> fundraiser.</span></span></div>
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<span data-offset-key="clssk-0-0"><span style="font-family: inherit; font-size: large;">Or, if you'd rather donate through Facebook, click <a href="https://www.facebook.com/donate/561423321182694/?fundraiser_source=external_url">here</a>.</span></span></div>
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<span data-offset-key="csha2-0-0"><span style="font-family: inherit; font-size: large;">This is my initial pitch, through Facebook:</span></span></div>
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<span data-offset-key="4bv9v-0-0"><span style="font-family: inherit; font-size: large;">Over ten days from the 21-30 June 2020, 82 year old Paul Youd intends to complete a 10km run, every day, to raise funds for the 200 residents of Dean Farm Trust animal sanctuary.</span></span></div>
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<span data-offset-key="9i79l-0-0"><span style="font-family: inherit; font-size: large;">Paul took up running, from literally a standing start, at the end of March, wanting to put the lockdown to good use and to come out of it with a new skill. “I wanted to challenge myself and do something to help the rescued animals at Dean Farm Trust. They do such amazing work to rescue animals in need and they are really struggling at the moment, with many of their funding sources affected by the Coronavirus. Running was something I could learn from the safety of my home. I measured out a 20yd track around my small back garden and began on the 30th of March, running four stints of a quarter of a mile each. One mile = 88 laps.</span></span></div>
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<span data-offset-key="9bha9-0-0"><span style="font-family: inherit; font-size: large;">He took it steadily, building up to a 2 mile run. Twelve days into his training, and after just 17 days, he’d completed his first 5km run. By the 28th day, he had run three 5kms; at the end of the 6th week his best was 8000yds, 400 laps, or around 4.5 miles; and 11 days later, on the 22nd May, he did a run of 9000yds, 450 laps, or 5miles + 200yds.</span></span></div>
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<span data-offset-key="4ispc-0-0"><span style="font-family: inherit; font-size: large;">Feeling no ill-effects from his running - on the contrary, feeling as good as he’s ever done - Paul decided, on the strength of this, that he would be able to challenge himself to run 100km and raise £10 for every kilometre ran. [Since then, because of the overwhelming support I was getting, I've increased my target to £3000.]</span></span></div>
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<span data-offset-key="7bt87-0-0"><span style="font-family: inherit; font-size: large;">“Since I began running, just 7 weeks ago, I’ve had no aches and pains - apart from a bit of stiffness if I sit too long. Whenever I’ve completed a run, I’ve always felt there was more in the tank - I’m pretty confident I can meet this challenge!”</span></span></div>
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<span data-offset-key="e487f-0-0"><span style="font-family: inherit; font-size: large;">Please support Paul and sponsor if you can – every penny will help the animals at Dean Farm Trust.</span></span></div>
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<span data-offset-key="4tlat-0-0"><span style="font-family: inherit; font-size: large;">Want to join me in supporting a good cause? I'm raising money for Dean Farm Trust and your contribution will make an impact, whether you donate £1 or £500. Every little bit helps. Thank you for your support.</span></span></div>
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<span data-offset-key="db2q9-0-0"><span style="font-family: inherit; font-size: large;">Update no. 1: 29/5/20:</span></span></div>
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<span style="font-family: inherit; font-size: large;"><span data-offset-key="fpm44-0-0">Many, many thanks for everyone's support!! I find it hard to believe I've reached my initial target in just two days. Since this fundraiser still has a month to go, I can see I'll have to raise the stakes even higher. So, watch this space.</span><span class="_3gl1 _5zz4" data-offset-key="fpm44-1-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t94/1/16/1f49a.png"); background-position: center center; background-repeat: no-repeat no-repeat; background-size: 16px 16px; caret-color: var(--primary-text); display: inline-block; height: 16px; margin: 0px 1px; text-align: center; vertical-align: middle; width: 16px;"><span class="_ncl" style="color: transparent; display: inline-block; transform: translatey(-3px); z-index: -1;"><span data-offset-key="fpm44-1-0">💚</span></span></span><span class="_3gl1 _5zz4" data-offset-key="fpm44-2-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t4c/1/16/1f642.png"); background-position: center center; background-repeat: no-repeat no-repeat; background-size: 16px 16px; caret-color: var(--primary-text); display: inline-block; height: 16px; margin: 0px 1px; text-align: center; vertical-align: middle; width: 16px;"><span class="_ncl" style="color: transparent; display: inline-block; transform: translatey(-3px); z-index: -1;"><span data-offset-key="fpm44-2-0">🙂</span></span></span><span class="_3gl1 _5zz4" data-offset-key="fpm44-3-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t94/1/16/1f49a.png"); background-position: center center; background-repeat: no-repeat no-repeat; background-size: 16px 16px; caret-color: var(--primary-text); display: inline-block; height: 16px; margin: 0px 1px; text-align: center; vertical-align: middle; width: 16px;"><span class="_ncl" style="color: transparent; display: inline-block; transform: translatey(-3px); z-index: -1;"><span data-offset-key="fpm44-3-0">💚</span></span></span></span></div>
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<span data-offset-key="54hpd-0-0"><span style="font-family: inherit; font-size: large;">Due to the amazing support I - and Dean Farm, let's face it - have received, I've now changed the target amount of this fundraiser to £3000. So, got to get busy and share, share, share!!</span></span></div>
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<span data-offset-key="1ph8n-0-0"><span style="font-family: inherit; font-size: large;">[1/6/20: I've been contacted by a Spanish Animal Rights Activist - Joseph De la Paz, who has very kindly written up my fundraising efforts in his online magazine - POSITIVEGAN. I've had a look at some of the pages - there's a wealth of content there - and what I've read has impressed me greatly - please have a browse around yourselves.]</span></span></div>
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<span data-offset-key="82d07-0-0"><span style="font-family: inherit; font-size: large;">Training update no. 2: 1/6/20</span></span></div>
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<span style="font-family: inherit; font-size: large;"><span data-offset-key="cv9c3-0-0">Thank you to everyone for your continuing support! I continue to make progress with my preparations. I now have 2 x 10km runs under my belt - my plan is to run 4 x 10kms, 4 days apart, then a further 3, 3 days apart, and finally 3, 2 days apart, before I start the challenge on the 21st. In between, I'm mixing things up, with all out 1/4 mile, half mile and mile runs; doing flat out HIIT sessions, where I run like mad for 20 seconds, rest for 10 and repeat that 6 times in all. And one of my 10km runs I'll turn into a 10 mile run. Have to say the weather is playing its part - it's no hardship to drop out of the back door, do my stint, then come back into the kitchen for a cold drink. Once again, thanks for your support.</span><span class="_3gl1 _5zz4" data-offset-key="cv9c3-1-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t94/1/16/1f49a.png"); background-position: center center; background-repeat: no-repeat no-repeat; background-size: 16px 16px; caret-color: var(--primary-text); display: inline-block; height: 16px; margin: 0px 1px; text-align: center; vertical-align: middle; width: 16px;"><span class="_ncl" style="color: transparent; display: inline-block; transform: translatey(-3px); z-index: -1;"><span data-offset-key="cv9c3-1-0">💚</span></span></span><span class="_3gl1 _5zz4" data-offset-key="cv9c3-2-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t4c/1/16/1f642.png"); background-position: center center; background-repeat: no-repeat no-repeat; background-size: 16px 16px; caret-color: var(--primary-text); display: inline-block; height: 16px; margin: 0px 1px; text-align: center; vertical-align: middle; width: 16px;"><span class="_ncl" style="color: transparent; display: inline-block; transform: translatey(-3px); z-index: -1;"><span data-offset-key="cv9c3-2-0">🙂</span></span></span><span class="_3gl1 _5zz4" data-offset-key="cv9c3-3-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t94/1/16/1f49a.png"); background-position: center center; background-repeat: no-repeat no-repeat; background-size: 16px 16px; caret-color: var(--primary-text); display: inline-block; height: 16px; margin: 0px 1px; text-align: center; vertical-align: middle; width: 16px;"><span class="_ncl" style="color: transparent; display: inline-block; transform: translatey(-3px); z-index: -1;"><span data-offset-key="cv9c3-3-0">💚</span></span></span></span></div>
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<span data-offset-key="atl5g-0-0"><span style="font-family: inherit; font-size: large;">Training update no. 3: 4/6/20 - countdown, 17 days to go.</span></span></div>
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<span data-offset-key="pvt7-0-0"><span style="font-family: inherit; font-size: large;">First of all I want to thank everyone for their continuing support - it really is heartwarming. Thank you all, very much!</span></span></div>
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<span data-offset-key="ek1k7-0-0"><span style="font-family: inherit; font-size: large;">My run today resulted in 2 personal bests, both in distance covered, and in time taken. Long story short, I did my 3rd 10k this morning, and I feel my training is right on track. </span></span></div>
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<span data-offset-key="e5n98-0-0"><span style="font-family: inherit; font-size: large;">However, if you’re interested in detail - I’ve got you covered!</span></span></div>
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<span data-offset-key="fea38-0-0"><span style="font-family: inherit; font-size: large;">There's no doubt about it, I love round numbers! Last night I did 1000 press ups, on my way to my goal of 1 million before my 90th birthday, and this morning I ran 12000 yards - 600 laps round my back lawn.</span></span></div>
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<span data-offset-key="ivrc-0-0"><span style="font-family: inherit; font-size: large;">Two of the things that I find are encouraging about my running are the ability to push myself in the later stages of a run; plus I always feel I can manage to keep going, when I complete a run.</span></span></div>
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<span data-offset-key="39pg-0-0"><span style="font-family: inherit; font-size: large;">Today, I was initially aiming for a 10k run - 550 laps - so, at 500 laps, the question I asked myself was, have I got enough in the tank both to push on a bit faster, and also do the extra 1000 yards? I decided to go for both.</span></span></div>
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<span data-offset-key="flgd8-0-0"><span style="font-family: inherit; font-size: large;">I was 20 seconds ahead of even time (which is 10 seconds per lap) at the 500 lap mark, and, by the time I’d completed the 10k, by upping my pace a little, I’d gained a further 20 seconds. I kept this in hand, until, with 20 laps to go for the 600, I felt good enough to put it a sprint finish. In those last few laps I gained another 20 seconds, finishing about 61 seconds under even time.</span></span></div>
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<span data-offset-key="f04aj-0-0"><span style="font-family: inherit; font-size: large;">I find that, and the fact that, so far, I’ve suffered no aches and pains - apart from a slight stiffness if I sit too long - very promising. I’m attributing all that to plant-based nutrition. Talking of which, I’ve just made a vow to myself to cut out all junk from my diet from now until after I’ve completed my challenge. No biscuits/cakes/sweets/junk food/processed food, etc. Just a whole food, plant-based diet, as recommended by Dr Greger.</span></span></div>
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<span data-offset-key="nie2-0-0"><span style="font-family: inherit; font-size: large;">Training update - 14 days to go.</span></span></div>
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<span data-offset-key="a9825-0-0"><span style="font-family: inherit; font-size: large;">Another good training run today - took three and a half minutes off my time with my 4th 10k. Now a couple of days where I'll do several short, faster, runs, then my next 10k is on Wednesday. Might do a bit more than 10k - I've promised myself a 10 mile run before I attempt the challenge. We'll see.</span></span></div>
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<span data-offset-key="26ibj-0-0"><span style="font-family: inherit; font-size: large;">My thanks to all my contributors - I'm pretty sure we'll reach that target, with your help.</span></span></div>
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<span data-offset-key="96cvt-0-0"><span style="font-family: inherit; font-size: large;">Training update - Wednesday 10th June - 11 days to go.</span></span></div>
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<span data-offset-key="4tik9-0-0"><span style="font-family: inherit; font-size: large;">Thanks for the wonderful support Dean Farm has received so far! I'm delighted to report that my training is still going well. I brought forward my 5th 10k run planned for today to yesterday - the forecast wasn't good for today - in fact, it's raining now. </span></span></div>
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<span data-offset-key="e9hlg-0-0"><span style="font-family: inherit; font-size: large;">I kept very much to even time (10 seconds a lap), right through, but felt able to push forward in the last 40 laps so that I finished 23 secs inside.</span></span></div>
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<span data-offset-key="9loi3-0-0"><span style="font-family: inherit; font-size: large;">My plan was to do a 10k every 3 days, up to the week before I start my challenge, then run every other day. But the weather looks pretty wet for the next few days, so my planning is a bit up in the air ATM. There may be a window tomorrow morning, but, we'll see.</span></span></div>
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<span data-offset-key="87ohq-0-0"><span style="font-family: inherit; font-size: large;">Training update - Friday 12th June.</span></span></div>
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<span style="font-family: inherit; font-size: large;"><span data-offset-key="bjnhp-0-0">Felt really good on my 6th 10k run yesterday, taking a couple of minutes off my previous best. From the start, without consciously pushing it, I was running ahead of time, and I did the 10k about 4 minutes under even time. Still feeling good, I carried on for an extra 75 laps - or 1500 yards. So that was 625 laps, 12500 yards, or just over 7 miles - my longest run yet. Looks like there's another window tomorrow morning - but my worry is that the track I use might be getting muddy with all this rain about. Had a quick check of the week beginning the 21st and, and the weather looks like it might be OK.</span><span class="_3gl1 _5zz4" data-offset-key="bjnhp-1-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t94/1/16/1f49a.png"); background-position: center center; background-repeat: no-repeat no-repeat; background-size: 16px 16px; caret-color: var(--primary-text); display: inline-block; height: 16px; margin: 0px 1px; text-align: center; vertical-align: middle; width: 16px;"><span class="_ncl" style="color: transparent; display: inline-block; transform: translatey(-3px); z-index: -1;"><span data-offset-key="bjnhp-1-0">💚</span></span></span><span class="_3gl1 _5zz4" data-offset-key="bjnhp-2-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/tfc/1/16/1f44d.png"); background-position: center center; background-repeat: no-repeat no-repeat; background-size: 16px 16px; caret-color: var(--primary-text); display: inline-block; height: 16px; margin: 0px 1px; text-align: center; vertical-align: middle; width: 16px;"><span class="_ncl" style="color: transparent; display: inline-block; transform: translatey(-3px); z-index: -1;"><span data-offset-key="bjnhp-2-0">👍</span></span></span><span class="_3gl1 _5zz4" data-offset-key="bjnhp-3-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t94/1/16/1f49a.png"); background-position: center center; background-repeat: no-repeat no-repeat; background-size: 16px 16px; caret-color: var(--primary-text); display: inline-block; height: 16px; margin: 0px 1px; text-align: center; vertical-align: middle; width: 16px;"><span class="_ncl" style="color: transparent; display: inline-block; transform: translatey(-3px); z-index: -1;"><span data-offset-key="bjnhp-3-0">💚</span></span></span></span></div>
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<span data-offset-key="22u9q-0-0"><span style="font-family: inherit; font-size: large;">Training update Saturday 13th June.</span></span></div>
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<span data-offset-key="atqor-0-0"><span style="font-family: inherit; font-size: large;">Perfect conditions for running this morning, cloudy with breaks of sunshine. Once again I felt pretty good, running at just under even time, so that by the 10k mark I was about 1 minute ahead. Still feeling OK, I decided to press on for a bit - eventually right up to 704 laps, 14080 yards, or 8 miles, another PB. I again managed a sprint finish for the last 360 yards, pulling back another 20 seconds!</span></span></div>
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<span data-offset-key="9rg6s-0-0"><span style="font-family: inherit; font-size: large;">I'm now resting on in-between days, so my next run, a 10k+, is set for Monday - weather forecast looks OK. Plan now is to do a long run - 10k or more - every other day until I begin my challenge Sunday the 21st June.</span></span></div>
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<span data-offset-key="3l76f-0-0"><span style="font-family: inherit; font-size: large;">Training update - Monday 15th June.</span></span></div>
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<span data-offset-key="ei73j-0-0"><span style="font-family: inherit; font-size: large;">The weather was indeed, fine for running this morning - sunny with a few clouds. Just 10k this time, and a PB, taking nearly two minutes off my previous best. From the start I felt in fine fettle - and, without any conscious effort on my part, I was consistently running about one minute under even time for every mile. Now only 2 more training runs before I embark on my great adventure! </span></span></div>
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<span data-offset-key="dvcff-0-0"><span style="font-family: inherit; font-size: large;">I have received so many good luck messages, I'm bound to succeed. </span></span></div>
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<span data-offset-key="brtd0-0-0"><span style="font-family: inherit; font-size: large;">Training update - Wednesday 17th June.</span></span></div>
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<span data-offset-key="dj73c-0-0"><span style="font-family: inherit; font-size: large;">Overcast, coolish conditions for my penultimate training run this morning, meaning there was no need for a hat, or suncream, which was very welcome. No PB today, my run was a bit slower than last time, only finishing 30 seconds ahead of even time. However, for this run, I wanted to do a bit extra, and when I reached 10k, I continued on for a further 2k - 660 laps in total. I felt that I could still have carried on, but, mindful of the task ahead of me in just 4 days, I left it there. Still no aches or pains - WFPB nutrition rocks!</span></span></div>
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<span data-offset-key="fdp2u-0-0"><span style="font-family: inherit; font-size: large;">Training update - Saturday 20th June.</span></span></div>
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<span data-offset-key="66q5s-0-0"><span style="font-family: inherit; font-size: large;">This is my last training update - the real thing begins tomorrow, and today I'm resting up. Yesterday, for the first time, I had to curtail my run - I'd got up to 362 laps, or about 2/3rds of a 10k, when it began to rain. It was only a shower, as it turned out, but, wishing to keep the track over the lawn as dry as possible, I quickly protected it with an assortment of black plastic sacks. So, not the 10k I'd promised myself, but still a longish run - and now my preparations are complete. It only remains to be seen whether my body will be able to cope with the strains I'm about to subject it to. </span></span></div>
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<span data-offset-key="3h72i-0-0"><span style="font-family: inherit; font-size: large;">I will be taking my inspiration from the courage and determination of Fiona Oakes, "...as a high achiever who runs for the benefits of others and not myself, failure is not an option. To fail would be to let the animals down, to miss an opportunity to promote veganism in a positive way and to show that anything and everything is possible to achieve without the harming of others." </span></span></div>
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<span data-offset-key="femdh-0-0"><span style="font-family: inherit; font-size: large;">And we're off!</span></span></div>
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<span data-offset-key="d52de-0-0"><span style="font-family: inherit; font-size: large;">Day 1: Saturday 21st June.</span></span></div>
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<span data-offset-key="9emog-0-0"><span style="font-family: inherit; font-size: large;">Thank you, everyone, for the amazing support; both for me - and the animals, of course. And so it begins - 10k down and 90k to go!</span></span></div>
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<span data-offset-key="3qckf-0-0"><span style="font-family: inherit; font-size: large;">After taking away all the bin liners, plastic sheeting, etc, from my track (pretending I was removing the covers at Lords in preparation for a One Day Cup Final between Somerset and Lancashire whilst doing so), I had to hurriedly replace them when an unexpected shower struck. But finally, the sun came out, and when I began, just after 3pm, conditions were just about right - the track was in good shape and the weather was sunny with a few clouds, and it wasn't too hot. </span></span></div>
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<span data-offset-key="2eaf-0-0"><span style="font-family: inherit; font-size: large;">The run was fine, as I expected it to be - after all I've been running every other day, so this was just another one in the sequence. </span></span></div>
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<span style="font-family: inherit; font-size: large;"><span data-offset-key="ah9fg-0-0">I took it easy, bearing in mind the advice I had received on The Athlegans page, when I first mentioned my challenge - 'Timing isn't important, whereas finishing is', something like that. I kept pretty much to even time - never deviating more than 15 seconds ahead or behind, and I finished 11 seconds over - 1.31.51, which was fine with me. As I've done on all my previous runs, I still felt I could carry on for a bit. We'll see if I'm still saying that later in the week. Hope to do most of my runs in the morning - weather looks set fair for the next week at least.</span><span class="_3gl1 _5zz4" data-offset-key="ah9fg-1-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t94/1/16/1f49a.png"); background-position: center center; background-repeat: no-repeat no-repeat; background-size: 16px 16px; caret-color: var(--primary-text); display: inline-block; height: 16px; margin: 0px 1px; text-align: center; vertical-align: middle; width: 16px;"><span class="_ncl" style="color: transparent; display: inline-block; transform: translatey(-3px); z-index: -1;"><span data-offset-key="ah9fg-1-0">💚</span></span></span><span class="_3gl1 _5zz4" data-offset-key="ah9fg-2-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/tfc/1/16/1f44d.png"); background-position: center center; background-repeat: no-repeat no-repeat; background-size: 16px 16px; caret-color: var(--primary-text); display: inline-block; height: 16px; margin: 0px 1px; text-align: center; vertical-align: middle; width: 16px;"><span class="_ncl" style="color: transparent; display: inline-block; transform: translatey(-3px); z-index: -1;"><span data-offset-key="ah9fg-2-0">👍</span></span></span><span class="_3gl1 _5zz4" data-offset-key="ah9fg-3-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t94/1/16/1f49a.png"); background-position: center center; background-repeat: no-repeat no-repeat; background-size: 16px 16px; caret-color: var(--primary-text); display: inline-block; height: 16px; margin: 0px 1px; text-align: center; vertical-align: middle; width: 16px;"><span class="_ncl" style="color: transparent; display: inline-block; transform: translatey(-3px); z-index: -1;"><span data-offset-key="ah9fg-3-0">💚</span></span></span></span></div>
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<span data-offset-key="b1il2-0-0"><span style="font-family: inherit; font-size: large;">Update 22nd June, the second day of my challenge. </span></span></div>
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<span data-offset-key="dbh33-0-0"><span style="font-family: inherit; font-size: large;">It was a sunny morning with a few clouds, and it wasn't too hot - perfect conditions for running. I felt good from the start - and running seemed easier than yesterday. I was always ahead of the clock (I calculate even time at 10 sec per lap) and I found myself steadily building up a cushion without even trying. I finished up over two and half minutes faster than yesterday - still with a spring in my step. With just 4 laps to go, I was 2.26 ahead of even time, but, thinking two and a half minutes would be better, I sprinted the last 4 laps in 34 seconds, finishing the 10k in 1.29.08 - 2.32 ahead of even time. So far so good - now it's 2 down with 8 to go.</span></span></div>
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<span data-offset-key="2snd-0-0"><span style="font-family: inherit; font-size: large;">Day 3: Tuesday 23rd June, the third day of my challenge:</span></span></div>
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<span data-offset-key="2sl8m-0-0"><span style="font-family: inherit; font-size: large;">Different sort of run, today. I felt fine, and ran comfortably throughout, but decided, halfway through, to dispense with a timer. Up till then, I’d timed every minute, or 6 laps, on my iPhone - but, because it’s old and the battery is knackered, I have to strap it to a power pack. Together they weighed 400g, so it was a bit of a nuisance. When I stopped timing, I was 30 seconds ahead, but finished exactly on 1 hour 35 minutes - 3 minutes 40 behind even time, which is fine. And then, freed from the tyranny of time, I could concentrate on counting the laps - and the many milestones I pass on the way. I’ve been asked if I find it boring, just going round that small track - but, not a bit of it. I count and calculate all the time. My mind is a mishmash of yards and metres. I celebrate 44 laps - half a mile; 50 laps - 1/11th of the distance; 55 laps - one 10th. I mark every mile and often half miles; every 50 laps is one more 11th; 275 laps is halfway and 300 laps is 6/11ths - ‘I’m over the hump, now!’ When I get to 400, I start to anticipate the finish, and every 10 laps is noted. So, 400 means 150 laps left - but 401 means I’m into the next decade of rundown - only 149 laps left. Over 450, and the target is now in double figures. Then it’s 495 - 9/10ths, followed by 500 - 10/11ths. Finally, 525 = 21/22nds. When I finish, after my stretches, I wind down with a Medjool date and a banana. Looking forward to tomorrow.</span></span></div>
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<span data-offset-key="cluie-0-0"><span style="font-family: inherit; font-size: large;">Day 4: Wednesday 24th June.</span></span></div>
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<span data-offset-key="3trde-0-0"><span style="font-family: inherit; font-size: large;">A hot day was forecast, so I was up at 6.30 to get an early start. As I have been doing since I started my challenge, I glugged down 125ml of beetroot juice, a la Dr Greger. His advice is that it takes around 2 to 3 hours to take effect. I waited for an hour before I began, figuring the beetroot juice would begin to kick in about an hour into my run - which is when I would probably need it the most. I took it steady to begin with, and, as I got into my stride, I settled into a bit of a rhythm. I wasn't timing myself during the run, so I just ran at a pace that felt comfortable. And I was feeling pretty good. There were even several times during the run when I felt I could run forever. I finished with a time of 1:33.11, almost 2 minutes better than yesterday. </span></span></div>
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<span data-offset-key="47hjc-0-0"><span style="font-family: inherit; font-size: large;">When I came in from the run, I needed the loo, so I used the one upstairs. (Using the downstairs loo is like taking the lift at work!) As is my wont, I belted upstairs, knees pumping, feeling no ill-effect from my run. I figure running upstairs, flat out, as part of my HIIT routine - more about that tomorrow. Not long after this, I found myself dancing round the kitchen to a favourite tune - absolutely full of energy! And here's me thinking I would start to feel worse as the week went on - instead I'm feeling stronger!</span></span></div>
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<span data-offset-key="bam6b-0-0"><span style="font-family: inherit; font-size: large;">Day 5: Thursday 25th June.</span></span></div>
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<span data-offset-key="9gle3-0-0"><span style="font-family: inherit; font-size: large;">As I said yesterday, I thought, when I first planned this challenge, that the runs would get harder as the days went by. But, not a bit of it! Turns out I'm feeling stronger every day. So much so that today I ran 11k instead of just the 10. Not only that, I was feeling so good that I thought I would increase the pace a bit. So I completed the extra 1k (55 laps) in 8 minutes 49 seconds - whereas the average time for 55 laps during today's 10k was 9.33 (1:33.05). This used to happen when I was doing my training. I always felt able to increase my pace in the last 50 or so laps. Moreover, when I've finished whatever distance I'd set myself, I always felt I could do more. This is now becoming apparent in my 100k efforts.</span></span></div>
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<span data-offset-key="9gle3-0-0"><span style="font-family: inherit; font-size: large;">So, 51k down, 49k to go. (But will I content myself with just the 100k? Watch this space!)</span></span></div>
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<span data-offset-key="9gle3-0-0"><span style="font-family: inherit; font-size: large;">I hinted yesterday that I'd say more about my exercise regime. Ever since I saw the BBC Horizon programme on HIIT, I've tried to incorporate some into my routine. Prior to starting my challenge, I used to do running on the spot - 20 seconds flat out, 10 seconds rest, x 6. But only spasmodically. What I did stick to, and have been doing it regularly for the past 32 months are press ups. I challenged myself, at the age of 80, to do 1 million press ups by my 90th, and I've been doing 10,000 a month - my total now is 326,000, and, at this rate, I should complete the 1 million before I turn 89. And I've also got a 9kg kettlebell that I swing around - every 5 days or so. I take the view that my health is my responsibility - and I take it seriously.</span></span></div>
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<span data-offset-key="9gle3-0-0"><span style="font-family: inherit; font-size: large;">Day 6: Friday 26th June.</span></span></div>
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<span data-offset-key="9gle3-0-0"><span style="font-family: inherit; font-size: large;">I wasn't expecting to run this morning, anticipating rain overnight, but when I woke up at around 7.30, the sun was shining - and the track was dry. But, n</span></span><span style="font-size: large;">o time for any heroics today since</span><span style="font-family: inherit; font-size: large;"> I had a Zoom meeting at 10, discussing veganism! So I went straight out, without my usual beetroot juice. And it didn't seem to matter, since I had a comfortable run, finishing in 1:30.40. These morning runs feel like the new normal - at one time I thought to myself, 'There's nowhere else I'd rather be.' What am I going to do when this is all over? </span></div>
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<span data-offset-key="9gle3-0-0"><span style="font-family: inherit; font-size: large;">I'm definitely feeling stronger and fitter, so tomorrow I can choose, either to push for a faster time, or run a bit further. We'll see.</span></span></div>
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<span data-offset-key="9gle3-0-0"><span style="font-family: inherit; font-size: large;">Rain is forecast overnight, so I've got some protection set out again for the track. Might have to run in the afternoon, which will be a bit strange. </span></span></div>
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<span data-offset-key="9gle3-0-0"><span style="font-family: inherit; font-size: large;">Day 7: Saturday 27th June. 7 days down and 3 to go.</span></span></div>
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<span data-offset-key="9gle3-0-0"><span style="font-family: inherit; font-size: large;">Showery day, today. Checked the forecast and decided 11.30 would be a good time to start, so I downed a shot of beetroot juice at 9.30. And I did indeed start out as planned. However, with only 251 laps completed (out of 550), down came the rain - with a vengeance. I got soaked as I scrambled around pulling the covers over - but I went for my iPhone first, which is my timer, and also plays my music. I checked my phone when I got inside, and found the timer reset to zero - so I have no idea how I had been doing. I had been running freely, so it would have been a good time. </span></span></div>
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<span data-offset-key="9gle3-0-0"><span style="font-family: inherit; font-size: large;">The rain only lasted about 20 minutes, giving me time to change my clothes. When I began again, I initially just intended to finish the 10k I'd started earlier, but...I thought, I've no idea where I was time-wise, why don't I just go on and do a 10k from here? And that was the plan right up until it threatened with rain again, when I had got to lap 526. This, plus the 251 from earlier, gave me a total of 777 laps for the day, which I'm going to call 14k. Along with the 61k I'd already recorded for my challenge, that gives me a very satisfying 75k in 7 days - with 3 more days left in June.</span></span></div>
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<span data-offset-key="9gle3-0-0"><span style="font-family: inherit; font-size: large;"><span style="background-color: white; color: #1d2129; white-space: normal;">Day 8: Sunday 28th June. 8 down and only 2 to go.</span><br style="caret-color: rgb(29, 33, 41); color: #1d2129; white-space: normal;" /><span style="background-color: white; color: #1d2129; white-space: normal;">Sunny and cloudy, this morning - quite a bit chillier, as well, but, good conditions for a run. So I was up at 6.30, quaffed a shot of beetroot juice - and waited an hour before I set off. I was on my favourite, anti-clockwise, circuit, and I had a good run. When I was training for this, I often threw in a couple of fast laps - sort of mini-fartlekking - every now and again, or I'd often run the concrete path part of my track a little bit faster. In fact, when I'm on the anti-clockwise run, earlier in my challenge, I had to stop myself from belting up this part of the circuit. But today, to start with, for sure, and at certain periods during my run, I let myself go for a few laps. So I finished in a decent time - just 2 minutes under evens. And, as ever, I always feel as if I could continue. I didn't today, since my family are concerned I'm going to do myself an injury if I do too much.</span><br style="caret-color: rgb(29, 33, 41); color: #1d2129; white-space: normal;" /><span style="background-color: white; color: #1d2129; white-space: normal;">So, 85k down, and two days to go. I'm really enjoying this. Oh, and I don't know if I mentioned this before, but I have a friend in Minnesota, who is tracking my runs, and doing a 10k every day, just as I'm doing. He told me this morning I'd inspired him to think about doing a marathon in the fall! </span></span></span></div>
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<span style="font-family: inherit; font-size: large;">Day 9: Monday 29th June - the penultimate day, and another 12k in the bank. Total, 97k in 9 days.</span></div>
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<span style="font-family: inherit; font-size: large;">Early start again, and I prepared as I usually do, starting off about 7.45am. Very chilly today, so I ran the first 200 or so laps wearing my fleece. Even so, good conditions for running - and I didn't have to mop my brow even once - literally not breaking into a sweat! I had decided I would extend the run by another 2 kilometres, today, so I took it easy - but even so I was surprised to find I was over 4 minutes behind even time at the 10k mark. Maybe because it was cold, and I was running in my least favourite direction, I'm not sure. I swapped directions when I started the 2k - and did the extra 110 laps in a much faster time. Paradoxically, as I progressed towards my target of 110 laps, the running got easier, so, by the time I finished I was really going well. Respective times were: Average of 9 minutes 40 seconds a kilometre, during the 10k; versus 8 minutes 52 during the 2k.</span></div>
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<span style="font-family: inherit; font-size: large; white-space: pre-wrap;">Day 10: Tuesday 30th June. This is it! The denouement! </span><span style="font-size: large; white-space: pre-wrap;">The finale! </span><span style="font-family: inherit; font-size: large;"><span style="white-space: pre-wrap;">The climax! Finally, I have reached the target of 110k - just 93 days after starting my running career. I celebrated by having a cup of cocoa with two Medjool dates and a banana. But tonight, I may let myself go and properly celebrate with a bottle of real ale - or maybe two! Before I give my </span></span><span style="font-size: large;"><span style="white-space: pre-wrap;">final update, I'd like to thank my darling wife for her amazing forbearance - both for my disappearing for long periods - and for making a mess of the back lawn!</span></span><br />
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<span style="font-family: inherit; font-size: large;">Lots of rain in the forecast for today, but last night I thought I identified a window between 5.00am (first light) and 7. So I rose at 5 and was out on the circuit by 5.20. It was dry for about the first hour - when at lap 365, about 6.5k in, it began to rain. I ignored it at first, but it got a bit heavier, so I stopped and covered up the track to prevent it getting muddy. However, it stopped after about ten minutes, so I cleared away all the covers and started again. It was dry for the next fifteen minutes or so, then the rain returned - but this time I kept going, realising that the state of the track would no longer matter after today. The rain was only light, so it was no real hardship to continue - knowing that if I did stop, I'd have to do it all again, later today. I completed the first 10k in my slowest time yet - 1:40.26, which was not surprising, I guess. I went straight into the final 3k, which took me another 28.20, and it was raining pretty much all the time. However, it wasn't cold, and I felt in no discomfort.</span></div>
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<span style="font-family: inherit; font-size: large;">So, my great adventure is over! 93 days since I first donned a pair of running shoes (TBH, an old pair of trainers I'd had for donkey's years!), I had just run 110k - over 66 miles - in ten days!</span></div>
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<span style="font-family: inherit; font-size: large;">I had tried running, over 40 years ago, but my knees became so painful I had to give up after about 6 weeks. This time, apart from a slight stiffness if I sat too long after my first few 10k runs - which no longer happens - I have felt not the slightest muscle ache, pain or twinge - nothing! TBH, I'm amazed. I attribute this to my whole food, plant-based nutrition. I even, throughout these last ten days, gave up all cakes, biscuits, sweets, etc, and tried to eat as healthily as I could (the two bars of Green and Black's dark chocolate I received for Father's Day - thanks, Emma - don't count, do they?).</span></div>
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<span style="font-family: inherit; font-size: large;">So, what now? In my speech, given at the conclusion of the 2019 Bristol Animal Rights March, I referred to my 1 million press up challenge (elsewhere on this blog), jokingly saying that, when I'd completed it - possibly in 2025/6 - I might turn my attention to marathon running. Well now, marathon running is, not exactly in my comfort zone yet, but I could certainly envisage myself attempting a half marathon at some point. Whereas, just 93 days ago, this would not have featured on my horizon in any way, shape or form.</span></div>
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<span style="font-family: inherit; font-size: large;">I began running, a couple of weeks into lockdown, with the intention of coming out of it with a new skill. That was my goal - I just wanted to put the time to good use. But I made such good progress that, after a little over 3 weeks, I ran my first 5k, after 8 weeks, my first 10k. It was then that I suggested to Dean Farm that I would like to run do a 10k for them as a fundraiser. But my progress continued to be so rapid that I very quickly realised that I would be capable of much more than that, so I upped the challenge to 100k over ten days, and, as you've seen, I was able to increase that </span><span style="font-size: large;">to 110k.</span></div>
<span style="font-size: large; white-space: pre-wrap;">So my question to you, dear </span><span style="font-size: large;"><span style="white-space: pre-wrap;">reader, is: What could you be capable of, if you just put your mind to it?</span></span><br />
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<span style="font-size: large;"><span style="white-space: pre-wrap;">Reflections 1 - facts and figures:</span></span><br />
<span style="font-size: large;"><span style="white-space: pre-wrap;">93 days from start to finish</span></span><br />
<span style="font-size: large;"><span style="white-space: pre-wrap;">254km (158 miles) covered in training, or 13970 laps</span></span><br />
<span style="font-size: large;"><span style="white-space: pre-wrap;">110km (68 miles) doing the challenge, or 6050 laps</span></span><br />
<span style="font-size: large;"><span style="white-space: pre-wrap;">364km (226 miles) in total - 20030 laps </span></span><br />
<span style="font-size: large;"><span style="white-space: pre-wrap;">39 hours, approx time spent in training</span></span><br />
<span style="font-size: large;"><span style="white-space: pre-wrap;">17 hours, approx time spent in the challenge</span></span><br />
<span style="font-size: large;"><span style="white-space: pre-wrap;">56 hours in total</span></span><br />
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<span style="font-size: large;"><span style="white-space: pre-wrap;">Couch to 110k in 3 months - not bad, eh?</span></span><br />
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<span style="font-size: large;"><span style="white-space: pre-wrap;">Monday 6th July.</span></span><br />
<span style="font-size: large;"><span style="white-space: pre-wrap;">Today I ran round 880 laps of my garden - the 10 miles I've been promising myself since I began running exactly 100 days ago - and 3k beyond my previous longest run. I took it easy to begin with, doing the first 550 laps - 10k - in an average of 10.9 seconds a lap, then decided, since I was feeling pretty good, to up the pace a little. So my time for the last 330 laps averaged 10.7 seconds a lap. However, with the last 100 or so laps to go, my thighs started to feel very heavy, so I slowed back down to a bit of a plod. Encouragingly, after about another 50 or so laps I started to rediscover some spring in my step, but, not wishing to push my luck, I maintained my plodding gait until, 5 laps from the end, I managed to put in a (slowish) sprint finish. I <i>could</i> have gone on, I guess, but I think I'd just about reached my limit. I needed the loo, but, when I came in, I didn't bound upstairs to the toilet as I generally do, since my legs were very achy - first real muscle ache I've experienced. But I felt very satisfied - shattered, but happy!</span></span></div>
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Paul Youdhttp://www.blogger.com/profile/11025826576593530708noreply@blogger.com0tag:blogger.com,1999:blog-8015179386642966363.post-5211364481454706042020-05-09T10:00:00.000+01:002020-05-09T10:03:10.214+01:00My Daily Bread (2)<div dir="ltr" style="text-align: left;" trbidi="on">
<b><span class="Apple-style-span" style="font-weight: normal;">For almost a day I thought I'd lost the contents of this entire post - extending from the beginning of May to the beginning of November! </span></b><br />
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<span class="Apple-style-span" style="font-family: inherit;">I entered the last couple of day's activities and clicked on Publish. It hung up and I clicked on it a couple of times with no effect. Then I hit the reload button on the URL line - with the result that I lost the entire post! All I had was what was in Clipboard.</span><br />
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<span class="Apple-style-span" style="font-family: inherit;">I went on Wildfood.info and bemoaned my fate - And <a href="http://www.wildfood.info/viewtopic.php?f=2&t=4295&p=143003#p142924">Riocaz came to the rescue</a>.</span><br />
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<span class="Apple-style-span" style="font-family: inherit;">Here's the resuscitated thread (thanks a million, Riocaz):</span><br />
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<span class="Apple-style-span" style="color: #29303b; font-family: "georgia" , "times new roman" , sans-serif; font-size: 13px;">(Apologies for the different fonts and unexplained gaps - this all happened whilst I was rebuilding the post. I'll sort it when I get time. In the meantime, I'm starting a new 'My Daily Bread' post very soon.) </span><br />
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<span class="Apple-style-span" style="font-family: inherit;"></span><span class="Apple-style-span" style="color: #29303b; font-family: "georgia" , "times new roman" , sans-serif; font-size: 13px;">Rather than have separate threads for every event in my working week, and all the breads I make at home, I thought I’d try having one post in which I’ll chronicle all my daily bread adventures.</span><br />
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<span class="Apple-style-span" style="color: #29303b; font-family: "georgia" , "times new roman" , sans-serif; font-size: 13px;"><span class="Apple-style-span" style="font-family: inherit;">I’ll post any recipes I mention separately and link to them as soon as they’re up on the blog.</span></span></div>
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<span class="Apple-style-span" style="color: #29303b; font-family: "georgia" , "times new roman" , sans-serif; font-size: 13px;"><span class="Apple-style-span" style="font-family: inherit;">Here's the link to the first <a href="http://nobreadisanisland.blogspot.com/2011/02/my-daily-bread_10.html" style="color: #473624; text-decoration: underline;">My Daily Bread</a> thread. It was getting rather long, so I thought I'd start another one.</span></span><br />
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<span class="Apple-style-span" style="color: #29303b; font-family: "georgia" , "times new roman" , sans-serif; font-size: 13px;"><b><span class="Apple-style-span" style="font-family: inherit;"><b>Saturday 5th November</b>.</span></b></span></div>
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<span class="Apple-style-span" style="color: #29303b; font-family: "georgia" , "times new roman" , sans-serif; font-size: 13px;"><b><span class="Apple-style-span" style="font-family: inherit;">In preparation for my day with the Occupy Bristol folks, I spent the afternoon making 6 different breads in the frying pan - soda bread baps, sausage and mustard parcels, two types of lidded pizzas, chocolate spread doughnuts and mincemeat doughnuts. <a href="http://nobreadisanisland.blogspot.com/2011/11/occupy-bristol-breadmaking-workshop.html">Story and pics</a>.</span></b></span></div>
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<span class="Apple-style-span" style="color: #29303b; font-family: "georgia" , "times new roman" , sans-serif; font-size: 13px;"><b><span class="Apple-style-span" style="font-family: inherit;"><b>Friday 4th November.</b></span></b></span></div>
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<span class="Apple-style-span" style="color: #29303b; font-family: "georgia" , "times new roman" , sans-serif; font-size: 13px;"><b><span class="Apple-style-span" style="font-family: inherit;">Last session of my Family Learning course today - made Sausage parcels and jam doughnuts. In the afternoon I made some bread rolls for dinner at my fortnightly care home.</span></b></span></div>
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<span class="Apple-style-span" style="color: #29303b; font-family: "georgia" , "times new roman" , sans-serif; font-size: 13px;"><span class="Apple-style-span" style="font-family: inherit;"></span><b>Tuesday 25th October.</b></span></div>
<span class="Apple-style-span" style="color: #29303b; font-family: "georgia" , "times new roman" , sans-serif; font-size: 13px;">Terrific session this morning, making 30+ pizzas with some youngsters - in my 4 small ovens, this time, rather than in the pizza oven I've been using at Halcon.<br />
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This was an Activity Day, run by the <a href="http://www.priorswoodcommunitycentre.co.uk/" style="color: #473624; text-decoration: underline;">Priorswood Community Centre</a> which is just a shop in the middle of a row of shops. But there is an overhang in front of the shops, which meant we were able to site three tables outside for the preparation - the ovens were all inside, of course. The weather played its part with brilliant sunshine all morning. (Lucky, 'cos it poured all afternoon!)<br />
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We started slowly, with 4 youngsters in the first half hour, but it built up and at one time I had 8 pizzas in the oven, with 5 proving! We were hoping for about 24, so we exceeded our expectations - and I only slightly singed one pizza, so that was an improvement! None of the participants had made bread before, but they all went home with a recipe and instructions to 'pass it on'!<br />
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Thanks to Rebecca and her team which provided me with great support - supplies of coffee, lots of washing up, standing by the ovens, etc. I couldn't have done it on my own!<br />
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It was also really useful to have all the activity taking place outside on the pavement, since passers-by couldn't miss us. Great publicity for the centre - and for breadmaking.<br />
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[Links to pics to come, hopefully]<br />
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<b>Monday 17th October.</b><br />
I've started volunteering in a local Family Centre, working with parents of young children. They do a different activity each week, and this week it was breadmaking. We had 4 families - 3 of them new to breadmaking. Each family made a batch of dough which was formed into a multitude of shapes. I'd forgotten my iPhone, so I couldn't take any pics - which was a pity since one of the mothers made a brilliant spider!<br />
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Later on I had my last evening class at Burnham, making a <a href="http://nobreadisanisland.blogspot.com/2010/12/christmas-loaf.html" style="color: #473624; text-decoration: underline;">Christmas loaf</a>and a <a href="http://nobreadisanisland.blogspot.com/2010/06/pane-casereccio-rolled-stuffed-pizza.html" style="color: #473624; text-decoration: underline;">pane casereccio</a>. This turned out to be a session with a difference!<br />
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The fuse blew on my 4 ovens, so that suddenly, halfway through the session, we weren't baking!<br />
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Full story on my <a href="http://nobreadisanisland.blogspot.com/2011/10/breadmaking-made-easy-burnham-sept-oct.html" style="color: #473624; text-decoration: underline;">Burnham evening class</a> post.<br />
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<span class="Apple-style-span" style="color: #29303b; font-family: "georgia" , "times new roman" , sans-serif; font-size: 13px;"><span lang="EN-US"><b><span class="Apple-style-span" style="font-weight: normal;">Beginning whilst I was demonstrating how I put a batch of dough together, the teacher began drawing a schema of the process. I was so impressed with this I told her I was pinching it for my blog. Here it is:</span><o:p></o:p></b></span></span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxkYLnTLKWAzWsrBGDIx4_76Lc6SmBcW-FryQjG1z6bnrrF_5lki0AH8JrroriDCTds4TYN3CZNoDVlbIHL6Dll8D1nP5VWzM_Grr59laagZ9cD-9FmdJTiFqQQ8yeIaw0OjZcyvNECL6j/s1600/IMG_0422.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxkYLnTLKWAzWsrBGDIx4_76Lc6SmBcW-FryQjG1z6bnrrF_5lki0AH8JrroriDCTds4TYN3CZNoDVlbIHL6Dll8D1nP5VWzM_Grr59laagZ9cD-9FmdJTiFqQQ8yeIaw0OjZcyvNECL6j/s320/IMG_0422.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">It's easy to see from this that 1 mug of flour, 1/3rd of a mug of water, a little salt and a teaspoon of yeast are all that's required to make a batch of dough. Each child then had half a batch to work with.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg24zP7nGw9BlS7YI6411aIGaJm2ciCOzR78nF-tgWhR919z6wuJ6slQ6cbie2g1HDAhkr4da7yW1PC4bcMy91XQguanRxpv5-Br5GAlTZJXNEmTHh2NqsR836bKE0pRzQcHjb-7lIg1U-4/s1600/IMG_0424.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg24zP7nGw9BlS7YI6411aIGaJm2ciCOzR78nF-tgWhR919z6wuJ6slQ6cbie2g1HDAhkr4da7yW1PC4bcMy91XQguanRxpv5-Br5GAlTZJXNEmTHh2NqsR836bKE0pRzQcHjb-7lIg1U-4/s320/IMG_0424.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="color: #29303b;"><span class="Apple-style-span" style="font-size: xx-small;">These diagrams are very effective - combined with spoken instructions, of course</span></span></td></tr>
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<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">The six rolls at the bottom were made from my demo dough - and left for the staff.</td></tr>
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<span class="Apple-style-span" style="font-family: inherit;">I was keen to make one of the breads that had been suggested on my The Fresh Loaf - crackers! This, in the <a href="http://www.thefreshloaf.com/node/22562/sourdough-crackers" style="color: #473624; text-decoration: underline;">original recipe</a>, was made with a sourdough and took about 7 hours to prepare. We made ours with a simple, quickly made bread dough - and they turned out pretty good, even if I do say so myself! [Pic to come.]</span></div>
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<span class="Apple-style-span" style="font-size: 13px;"><span class="Apple-style-span" style="font-family: inherit;">The<a href="http://nobreadisanisland.blogspot.com/2011/10/poppy-and-sesame-seed-crackers.html" style="color: #473624; text-decoration: underline;"> recipe we followed</a> included poppy seeds and sesame s</span><span class="Apple-style-span" style="font-family: inherit;">eeds - both in the dough and sprinkled</span><span class="Apple-style-span" style="font-family: inherit;"> on top (after brushing with oil). </span></span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: 13px;"><span class="Apple-style-span" style="font-family: inherit;">My colleague Emma, who supported me in the session, was so impressed with them that she declared she was going to go straight out, get herself a pizza cutter, and make these at home with her daughter.</span></span></span></div>
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<span class="Apple-style-span" style="font-size: 13px;">We only made two trays of these - we could have made a lot more , since each batch of dough would have made 4 trays of crackers - and made fancy dinner rolls with the rest.</span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Tuesday 4th October.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Wow! Nearly a week since I updated this post. Trouble is, I've got so many posts I want keep to up to date - <a href="http://nobreadisanisland.blogspot.com/2011/10/breadmaking-made-easy-burnham-sept-oct.html" style="color: #473624; text-decoration: underline;">my class at Burnham</a>, <a href="http://nobreadisanisland.blogspot.com/2011/09/my-top-recipe-for-students.html" style="color: #473624; text-decoration: underline;">my top recipe for students</a>, <a href="http://nobreadisanisland.blogspot.com/2011/09/portfolio-for-students.html" style="color: #473624; text-decoration: underline;">students' portfolio</a>, my <a href="http://nobreadisanisland.blogspot.com/2011/01/first-chiminea-firing-of-2011.html" style="color: #473624; text-decoration: underline;">chiminea</a> exploits, etc, that this one takes a bit of a back seat.</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Plus <a href="http://www.thefreshloaf.com/node/25295/lighthearted-breadmaking" style="color: #473624; text-decoration: underline;">I started this thread</a> on 'The Fresh Loaf' forum, where I'm also a member. They take breadmaking very seriously on there, and I wanted to inject a little levity and show that bread just wasn't about loaves and rolls. Trouble is, if you sign up to receive a daily email from those guys, you get notified of about 50 or more contributions - <b>which all need to be looked at! </b>And before you know it, an hour's gone by! I have to be careful not to open the email too often!</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">So, this thread gets neglected. What I'll endeavour to do now is to put any latest info on here - then go back and try and fill in the gaps.</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">For dinner tonight I made a pane casareccio stuffed with roasted veg, pesto and passata - plus a sprinkle of nutritional yeast. (Pics to come)</span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Monday 3rd October.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">3rd session of the five week course at Burnham. 6 students all came early and got straight into making <a href="http://nobreadisanisland.blogspot.com/2011/09/apfel-kuchen-german-apple-cake.html" style="color: #473624; text-decoration: underline;">Apfel kuchens</a> and <a href="http://nobreadisanisland.blogspot.com/2011/02/tarte-alsace.html" style="color: #473624; text-decoration: underline;">Tartes Alsace</a>. They've all enthusiastically taken to breadmaking, with one of them, Rosemary, vowing she'll never make another cake or buy a loaf of bread. "Breadmaking's got it all," she said, "Mug of flour, some salt, water and yeast for a savoury dough; use sugar instead of salt and you've got a sweet dough. Add other things to it and you can make anything!" Not having a computer herself, she frequently visits the library to - among other things - check out this blog!</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Hi Rosemary!</span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Thursday 29th September.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><a href="http://nobreadisanisland.blogspot.com/2011/07/croissants-and-danish-pastries.html" style="color: #473624; text-decoration: underline;">Croissants</a> - made with margarine straight out of the fridge - and <a href="http://nobreadisanisland.blogspot.com/2011/03/gg.html" style="color: #473624; text-decoration: underline;">focaccia</a>in the first session:</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1S2Qr9aq42WJj_YwVasFnORJIOxn2mM0hen3s9YGVTq78ppANhvFUirLOUaK4Sgs-5INeHk1Cqro2a17UknSR1FcAMOrce0rQFjgQBTlqouqtGzvff-8m5jhYOIuWgvhQQT9AAgbfnvKM/s1600/IMG_0387.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1S2Qr9aq42WJj_YwVasFnORJIOxn2mM0hen3s9YGVTq78ppANhvFUirLOUaK4Sgs-5INeHk1Cqro2a17UknSR1FcAMOrce0rQFjgQBTlqouqtGzvff-8m5jhYOIuWgvhQQT9AAgbfnvKM/s320/IMG_0387.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">Ken (one of the support workers) had a lot to do with these - much neater than the ones I did!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_mz3w8l9rtvwlsjrq8P7l87J9T5FIm3YE9HPy_O4uPHxWU1-ayBI35kaStZBfvo-jr6rjSAt5k_h5ASzQy8BD0_dMcw-N2JNIOPziuYEbUKmQyjINqnYKtpFMIqbJ5RoNuYIrwVRFm9ym/s1600/IMG_0388.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_mz3w8l9rtvwlsjrq8P7l87J9T5FIm3YE9HPy_O4uPHxWU1-ayBI35kaStZBfvo-jr6rjSAt5k_h5ASzQy8BD0_dMcw-N2JNIOPziuYEbUKmQyjINqnYKtpFMIqbJ5RoNuYIrwVRFm9ym/s320/IMG_0388.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">Brushed with a sugar glaze<span class="Apple-style-span" style="font-size: x-small;"> </span></td></tr>
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The margarine was very soft, so it leaked out quite a bit during the rolling out - much better to freeze whatever fat you're using, first. Never mind, I was told they tasted gorgeous! </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0BT5jUfRVB3F1a6iLD5gnzsI8VXBRwFx2sufy6RAkW5W8kxFNvieTcfM3QWM5upyqAZ6wR_abZ0hcC4RKPhZPGFVlx9_-3cb4JTInHsmdlWSiUcDDcxh0YNeWPdtvxXcthGLHRK7GFXn0/s1600/IMG_0389.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0BT5jUfRVB3F1a6iLD5gnzsI8VXBRwFx2sufy6RAkW5W8kxFNvieTcfM3QWM5upyqAZ6wR_abZ0hcC4RKPhZPGFVlx9_-3cb4JTInHsmdlWSiUcDDcxh0YNeWPdtvxXcthGLHRK7GFXn0/s320/IMG_0389.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">And Vicky's focaccia</td></tr>
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In the afternoon session Matt wanted curried Chelsea buns with cherries - Eric made mushroom parcels (stuffed with Phili and pesto) - and Guy and Will made cheese rolls</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxjD83x4s7PTxHNm3-DHX5ucvcjCrg0icI303eLwo4YrpfxKug_w4LntYp2YY8djJU6ya8z9ugDQrP9n6LXyZTwLBmtMv_vBoiF-y1jY3qRE6c0pMo2eG4Z2xCc89mtcOV_QcqVIkxxNQs/s1600/IMG_0390.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxjD83x4s7PTxHNm3-DHX5ucvcjCrg0icI303eLwo4YrpfxKug_w4LntYp2YY8djJU6ya8z9ugDQrP9n6LXyZTwLBmtMv_vBoiF-y1jY3qRE6c0pMo2eG4Z2xCc89mtcOV_QcqVIkxxNQs/s320/IMG_0390.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">From left to right - cheese rolls, Chelseas and stuffed mushrooms</td></tr>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Wednesday 28th September.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Today has been a brilliant day - at times exhilarating! It's my birthday, and I've been indulging myself all day with the lovely vegan treats that my family provided for me. Bars of chocolate, spiced biscuits, ginger cake, chocolate covered marzipan - but best of all was a <a href="http://nobreadisanisland.blogspot.com/2011/07/vegan-chocolate-cake-how-easy-is-this.html" style="color: #473624; text-decoration: underline;">vegan chocolate cake</a>that my wife made for me whilst I was out at work on Monday evening. She doubled up the recipe and I came home to two large cakes - one of which has gone in the freezer, and the other one, well most of it has gone inside me! This recipe really makes a splendid cake!</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">The exhilarating bit came when I took advantage of the wonderful weather we've had today - 25/26C and a cloudless, sunny day - to bring out my chiminea again. I made 5 pizzas in double-quick time and really think I've cracked it!</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Pics and more story of today's breadmaking to come.</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Absolutely magic day - I'm nursing a warm glow, ATM!</span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Monday 26th September.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">2nd session at <a href="http://nobreadisanisland.blogspot.com/2011/10/breadmaking-made-easy-burnham-sept-oct.html" style="color: #473624; text-decoration: underline;">Burnham</a> - students progressing well, no longer looking like beginners. Photo's are not great - sometimes they're a bit of an afterthought as we have to get a lot done in the two hours!</span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Friday 23rd September.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">2nd session of my Family Learning session - loaves and rolls, plus pain au chocolat and iced buns. </span></div>
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<span class="Apple-style-span" style="font-family: inherit;">In the afternoon at my fortnightly care home we made these large jam tarts:</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivBroc6mZiypJR2G5RrT5yUamhOlIcBl9J36dUaF8mrhBQQsXhtQ704BtsFrow9zXkAeu6XVMH3qL6LqralqMk4GXd-jfWVwSXMwh55zHl5dxkiFfGQliq2lxt2VsdcJpOljAH6is7JCGp/s1600/IMG_0362_1.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivBroc6mZiypJR2G5RrT5yUamhOlIcBl9J36dUaF8mrhBQQsXhtQ704BtsFrow9zXkAeu6XVMH3qL6LqralqMk4GXd-jfWVwSXMwh55zHl5dxkiFfGQliq2lxt2VsdcJpOljAH6is7JCGp/s320/IMG_0362_1.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">Blackcurrant jam tarts - went down a treat!</td></tr>
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<b>Thursday 22nd September.</b></div>
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<span class="Apple-style-span" style="font-family: inherit;">4 <a href="http://nobreadisanisland.blogspot.com/2010/04/chocolate-and-banana-bread.html" style="color: #473624; text-decoration: underline;">banoffee pie</a> (banana and Mars bar)</span> calzones, plus a sesame and poppy seed loaf in my first session:</div>
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<span class="Apple-style-span" style="font-family: inherit;">And 4 batches of apple turnovers - one of them curried, with glace cherries alongside the apple and sultana filling! No pics since I was in a hurry to get away.</span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Monday 19th September.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Session with a difference this afternoon. I went to meet a group of young mothers to talk about early development (another of my passions), and began by making pizzas together. </span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Then later I began my evening course out at Burnham with 6 students, 4 women and 2 men. None of them had made bread before - except one of them had a breadmaker - and were all suitably impressed with the whole procedure. They each made a fruit soda bread and a batch of fancy dinner rolls. "You've made it so easy," one said - almost accusingly! Another said she was put off by the length of kneading she thought that bread required.</span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Thursday 15th September.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">2 contrasting sessions at my weekly care home today - in the first session everyone made pesto and pepper loaves, and in the second session each student made a different bread.</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrZB2SsqZ-j9aBrkY3XNBYSycPPH6ZZMazPA2JxdaxcApucW243F42X8ssVwXzqYMfnBSLkabR71QwtAlmgum_XVCO9YaT16O9aHRzHcPif72Aam0NfvpsiicX1qiE36ANIKTv2FWJ1r5j/s1600/IMG_0292.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrZB2SsqZ-j9aBrkY3XNBYSycPPH6ZZMazPA2JxdaxcApucW243F42X8ssVwXzqYMfnBSLkabR71QwtAlmgum_XVCO9YaT16O9aHRzHcPif72Aam0NfvpsiicX1qiE36ANIKTv2FWJ1r5j/s320/IMG_0292.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">We made dents in the dough with the back of a teaspoon, placed half a teaspoon or so of pesto in the holes and covered them with roasted peppers.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf99HIBO1F_2h-ZfSiHSpCZdLlkKhbbOO_zXQaG14L0UbC10Of6Qd8BV0tev11AVi7KaUcLLmJkjKxUD88NpjTJoy2eu1UwekN29tDx7jNPHGyOLwP3hwdXv11X-OMeCECAllwxa9poDN8/s1600/IMG_0294.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf99HIBO1F_2h-ZfSiHSpCZdLlkKhbbOO_zXQaG14L0UbC10Of6Qd8BV0tev11AVi7KaUcLLmJkjKxUD88NpjTJoy2eu1UwekN29tDx7jNPHGyOLwP3hwdXv11X-OMeCECAllwxa9poDN8/s320/IMG_0294.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">This shows the pesto under the pepper. The crumb isn't bad for a bread that was made in about 1 and a quarter hours.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW2I27sS13mOVvEkcFNZ_TIIpKGxtlKd7as53wgrD2FcrGK7xPQmSdPDB4bz-GLVjTDbY1zMv16rVbtP2LfxioR-ywlxmPLIPRfZWHfjiJ5nMh-ltC7B717u65xGlTppGPO83sAcibssG5/s1600/IMG_0295.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW2I27sS13mOVvEkcFNZ_TIIpKGxtlKd7as53wgrD2FcrGK7xPQmSdPDB4bz-GLVjTDbY1zMv16rVbtP2LfxioR-ywlxmPLIPRfZWHfjiJ5nMh-ltC7B717u65xGlTppGPO83sAcibssG5/s320/IMG_0295.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">The rest of the focaccias. I like pesto and bread, but it does tend to creep about a bit and become a bit messy.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjANx-kWT_f8XAgC5FfAV6z2TSgD4L6gIYEdO517meMbG9tsJq2oOc_MPIGR0jaWqVw1gJu8F9tuZpSl8Dd7cueQpgnMBILR74n0ZRCBw0WCKraXc63_RNY2bmyrRpAycDclV3dAWD4kQV/s1600/IMG_0296.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjANx-kWT_f8XAgC5FfAV6z2TSgD4L6gIYEdO517meMbG9tsJq2oOc_MPIGR0jaWqVw1gJu8F9tuZpSl8Dd7cueQpgnMBILR74n0ZRCBw0WCKraXc63_RNY2bmyrRpAycDclV3dAWD4kQV/s320/IMG_0296.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">The four different breads by the second groups of students. </td></tr>
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G<span class="Apple-style-span" style="font-family: inherit;">uy made the focaccia, without pesto - just to use up the jar of peppers. The 4 wraps on the top right contained glace cherries and grapes and the dough had dried fruit and curry powder in it - Matt again! Eric made the fresh fruit salad loaf bottom right, - a fruit dough covered with leftover fruit salad. It's a cross between a schiaciatta con l'uva and an apfel kuchen! Finally, Will made the potato pizza top left with leftover potatoes and some grated cheese.</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Sunday </span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Friday 9th September.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Had 5 breadmakers in my session at my fortnightly care home, and together we made 5 chocolate and sultana loaves.</span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Thursday 8th September.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Experiments with courgettes today in the first session in my Thursday care home. I've known for years about the popularity of courgette bread - especially in the States (just google 'zucchini bread'!), but I've never made it before - thought it was time I did.</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">So, with 6 students we made:</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Belgian buns - both with and without grated courgette.</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Chelsea buns - without</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">3 focaccias - one plain, one with courgette and one with grated courgette with the skin left on, so bits of green were visible through the loaf.</span></div>
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<span class="Apple-style-span" style="font-family: inherit;"></span>Those who sampled the sweet breads could find no difference between them. However, the focaccia with the courgette (no skin) had a better flavour than the plain focaccia. I didn't get to sample the other one.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJM2fMPe-_eQJ6vhI2AkQtvApYnPHWw6cITn_vFKMzSzwQFCeLq9iv1eK_5UUhnkc-STXkjSBFgkS7hXJU4rk6ACiRdlUQ0agCDQw5hNiy23VKP0mBRXmFfGuqEQOfwkpzB7wyHRR5KSNh/s1600/IMG_0273.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJM2fMPe-_eQJ6vhI2AkQtvApYnPHWw6cITn_vFKMzSzwQFCeLq9iv1eK_5UUhnkc-STXkjSBFgkS7hXJU4rk6ACiRdlUQ0agCDQw5hNiy23VKP0mBRXmFfGuqEQOfwkpzB7wyHRR5KSNh/s320/IMG_0273.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">Focaccias, Chelsea buns and Belgian buns</td></tr>
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In the afternoon I only had three students, Eric, Guy and Matt. Eric and Guy made chocolate and banana bread (Eric had some raisins in his dough) and Matt made a curried loaf with grapes and cherries and two chocolates from a box of 'Heroes' inside, with grapes on top of the loaf.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTVVYfBcLvLQuwFyuK6LqTI-3IaNl0l8P9FgAXCRL7OOySmSjzkayMwc1GXbBE4AImITA235zvWGFE57X8FfV75QQ2ehjfq5GSnlpj20SzCbVX-kMMDJJTZjSA-ybLX-Hj1qZcowmkOsoG/s1600/IMG_0274.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTVVYfBcLvLQuwFyuK6LqTI-3IaNl0l8P9FgAXCRL7OOySmSjzkayMwc1GXbBE4AImITA235zvWGFE57X8FfV75QQ2ehjfq5GSnlpj20SzCbVX-kMMDJJTZjSA-ybLX-Hj1qZcowmkOsoG/s320/IMG_0274.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhtN9pFT4PSsUzYOrNa8LqJgugf6JgL7KA_GS88Uup9u-K5JA1mtOi2zG-G28iCGGzpUh33wtfLYKwjQv_AwsGPSlxywTCemLVPmmfXzlkq2g8qEccwSjmjK7mRonyuyhaeYqPHQ3Wbo_E/s1600/IMG_0276.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhtN9pFT4PSsUzYOrNa8LqJgugf6JgL7KA_GS88Uup9u-K5JA1mtOi2zG-G28iCGGzpUh33wtfLYKwjQv_AwsGPSlxywTCemLVPmmfXzlkq2g8qEccwSjmjK7mRonyuyhaeYqPHQ3Wbo_E/s320/IMG_0276.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">Inside Matt's loaf - couldn't immediately find the chocolate!</td></tr>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Friday 2nd September.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">I wanted to make a couple of 'Birthday loaves' for some friends of mine (twins) who've reached the grand old age of 70.<br />
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It's going to be a richer version of my <a href="http://nobreadisanisland.blogspot.com/2010/12/christmas-loaf.html" style="color: #473624; text-decoration: underline;">Christmas loaf</a>:<br />
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To that end I've been soaking some dried apricots in Benedictine for the past fortnight. </span></div>
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<span class="Apple-style-span" style="font-family: inherit;">It wasn't a smooth operation - I got several things wrong which turned what should have been a couple of hours job into a 2-day job!</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Fortunately for me, due to the forgiving nature of bread and bread doughs, all ended well.</span></div>
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Here's the <a href="http://nobreadisanisland.blogspot.com/2011/09/celebration-birthday-loaves.html" style="color: #473624; text-decoration: underline;">full story</a> (including pics).</span><br />
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<span class="Apple-style-span" style="font-family: inherit;"></span><b>Thursday 1st September.</b></div>
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<span class="Apple-style-span" style="font-family: inherit;"><a href="http://nobreadisanisland.blogspot.com/2010/03/cheese-and-tomato-sizzlers-wraps.html" style="color: #473624; text-decoration: underline;">Sizzlers</a> - cheese and pepper or mushroom wraps for my first group today. In the afternoon Matt was disappointed there were no marshmallows in the cupboard as he wanted to make the same as last week (see August 25th) so he made curried <a href="http://nobreadisanisland.blogspot.com/2010/08/chelsea-buns-undercover.html" style="color: #473624; text-decoration: underline;">Chelsea buns</a> - the other students made chocolate twists:</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-awHHRZAW1WCfxZkvMq3HChmOl87Tyl2Pu97G5EYV0SBFYmQJs54SLsRb3JzdScU2AzMKkHVD1OmNXWmmnbKx6IYdD-kDqekYnRbRT-BEWxpxveVvgXutRtKlQofb-mK5Z0iJUduyMBR3/s1600/IMG_0263.JPG" imageanchor="1" style="color: #473624; margin-left: 1em; margin-right: 1em; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-awHHRZAW1WCfxZkvMq3HChmOl87Tyl2Pu97G5EYV0SBFYmQJs54SLsRb3JzdScU2AzMKkHVD1OmNXWmmnbKx6IYdD-kDqekYnRbRT-BEWxpxveVvgXutRtKlQofb-mK5Z0iJUduyMBR3/s320/IMG_0263.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></div>
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<b>Wednesday 31st August.</b><br />
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<span class="Apple-style-span" style="font-family: inherit;">My sister-in-law, daughter and grandchildren came to visit for the day - and, amongst all the other activities going on - table tennis, swimming, etc, the kids all wanted to make bread.</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">2 wanted pizza and one wanted to make pain au chocolat 'Because they're my dad's favourites!'</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Here they are, 3 enthusiastic breadmakers - Millie aged 12, Ethan aged 10 and Keane aged 3:</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfiVPuvehYws3kKBoPITrFG-cG7FdyuaFGjFCE_ewrrcpDWqmXABqta1B0escbu2S7gSKpmjn9VqqqI0TIkojqrfKhvQbVY9nv5bHnj0dtjosVoeYIhvsbJ5qBLAIj7r7ImVaPP2e451hT/s1600/IMG_0256.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfiVPuvehYws3kKBoPITrFG-cG7FdyuaFGjFCE_ewrrcpDWqmXABqta1B0escbu2S7gSKpmjn9VqqqI0TIkojqrfKhvQbVY9nv5bHnj0dtjosVoeYIhvsbJ5qBLAIj7r7ImVaPP2e451hT/s320/IMG_0256.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">Concentrating on mixing the dough</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhECIHL8Q9-CjY5vuPziM7c3xgwuauhQnpF0zY1FROXk1KDo-x6iUqpS7oucwAxdIsRIFyK0XhTfoMUuV0wZfLDaehR97MBcqmWiYclpF3RpTASHB_vp2igJVd6PDMA2mpNHYHFyz1lcixJ/s1600/IMG_0259.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhECIHL8Q9-CjY5vuPziM7c3xgwuauhQnpF0zY1FROXk1KDo-x6iUqpS7oucwAxdIsRIFyK0XhTfoMUuV0wZfLDaehR97MBcqmWiYclpF3RpTASHB_vp2igJVd6PDMA2mpNHYHFyz1lcixJ/s320/IMG_0259.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">Keane is dividing the dough using his hand as a knife - he's certainly a switched on 3-year-old! Millie has just rolled out her pizza and Ethan is just kneading his dough. Pic taken through the window!<br />
<span class="Apple-style-span" style="font-size: x-small;"></span><span class="Apple-style-span" style="font-size: x-small;"></span><span class="Apple-style-span" style="font-size: x-small;"></span><span class="Apple-style-span" style="font-size: x-small;"></span><span class="Apple-style-span" style="font-size: x-small;"></span><span class="Apple-style-span" style="font-size: x-small;"></span><span class="Apple-style-span" style="font-size: x-small;"></span><span class="Apple-style-span" style="font-size: x-small;"></span><span class="Apple-style-span" style="font-size: x-small;"></span><span class="Apple-style-span" style="font-size: x-small;"></span><span class="Apple-style-span" style="font-size: x-small;"></span><span class="Apple-style-span" style="font-size: x-small;"></span><span class="Apple-style-span" style="font-size: x-small;"></span><span class="Apple-style-span" style="font-size: x-small;"></span><span class="Apple-style-span" style="font-size: x-small;"></span><span class="Apple-style-span" style="font-size: x-small;"></span><span class="Apple-style-span" style="font-size: x-small;"></span><span class="Apple-style-span" style="font-size: x-small;"></span><span class="Apple-style-span" style="font-size: x-small;"></span><span class="Apple-style-span" style="font-size: x-small;"></span><span class="Apple-style-span" style="font-size: x-small;"></span><span class="Apple-style-span" style="font-size: x-small;"></span><span class="Apple-style-span" style="font-size: x-small;"></span><span class="Apple-style-span" style="font-size: x-small;"></span><span class="Apple-style-span" style="font-size: x-small;"></span><span class="Apple-style-span" style="font-size: x-small;"></span><br />
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<span class="Apple-style-span" style="font-size: x-small;">And here's what they made:</span></div>
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Great stuff - a good time was had by all!</div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Thursday 25th August.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Blow me down if they didn't want pizza this morning in the care home! Just the bog standard cheese and tomato. In the afternoon Matt wanted to make another curried loaf with glace cherries - but there were none to be found. Never mind, said Matt, there's some marshmallows here! So he made curried marshmallow and grape bread! </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0SZI0FG_AfQsQhJ_fKcaIhlO09-yhbeluYeXG2GMFyU-Lj_rMqK3iclOinuwOhmi5L2uXQgbQsLOEs6BeSuThCshXU13klxoVF6MH_jpmgO1hMDtHBL2ZutdceBeB991BNxr7esEXmcpX/s1600/IMG_0251.JPG" imageanchor="1" style="color: #473624; margin-left: 1em; margin-right: 1em; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0SZI0FG_AfQsQhJ_fKcaIhlO09-yhbeluYeXG2GMFyU-Lj_rMqK3iclOinuwOhmi5L2uXQgbQsLOEs6BeSuThCshXU13klxoVF6MH_jpmgO1hMDtHBL2ZutdceBeB991BNxr7esEXmcpX/s320/IMG_0251.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></div>
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<span class="Apple-style-span" style="font-family: inherit;">The rest made jam tarts with tinned peaches (with a bread dough, of course!)</span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Wednesday 24th August.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">The last Halcon Fun Day firing today - I had the pleasure of welcoming my mate Terry (otherwise known as 'Crannyfradock') to Somerset for the day. He looked after the oven whilst I was able to concentrate on the pizza making. <a href="http://nobreadisanisland.blogspot.com/2011/04/amusing-clay-oven.html" style="color: #473624; text-decoration: underline;">Full story here.</a></span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Thursday 18th August.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><a href="http://nobreadisanisland.blogspot.com/2011/03/chocolate-and-beetroot-loaf.html" style="color: #473624; text-decoration: underline;">Chocolate and beetroot bread</a> this morning. Beetroot </span>bread<span class="Apple-style-span" style="font-family: inherit;"> is another one of those breads that ev</span>ery time I make it I realise I should make it more often. Smooth, soft and spongy bread always results - it just lifts the bread to a higher plane!</div>
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(Memo to self: Next time I make a vegan chocolate sponge I'll include some beetroot!)</div>
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One of the care workers, Sam, made a chocolate swirl loaf - sweetened bread dough rolled out, spread with chocolate spread, rolled up and shaped into an 'S'. No beetroot for Sam - she really dislikes all vegetables!</div>
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In the afternoon, Matt made a curried 'Celebration' loaf using peach slices, cherries and grapes. The others made the same - only minus the curry!</div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Wednesday 17th August.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Another fantastic day with the Dragon oven! Between 45 and 50 pizzas (we sort of lost count a bit) in 2 hours and 32 minutes!</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">I'm really getting the hang of the WFO - one of the pizzas took 40 seconds!<i><b>40 seconds!</b></i> I couldn't believe it myself.</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Pics and full story on the <a href="http://nobreadisanisland.blogspot.com/2011/04/amusing-clay-oven.html" style="color: #473624; text-decoration: underline;">Dragon</a> thread.</span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Monday 15th August.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Off to the cricket this evening, so I thought I'd take some pizza (which meant I had to make pizza for dinner for everyone!). Myself and my daughter wanted vegan pizzas, whilst my wife wanted a potato pizza and my granddaughter just wanted cheese and tomato:</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEd8lKZlVXT6kCdg2HLYCiqyXAVoXY_QaKHh_6DOS3tMjFP8UgorBijRQMXskUKbIKHXaNkKYAGyA9ViEE86YrXHqbWniO6Xyi_TOySI9B_mPT2ZGzxWHA71jCmybu2uGsar8JFGMvd-sa/s1600/IMG_0198.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEd8lKZlVXT6kCdg2HLYCiqyXAVoXY_QaKHh_6DOS3tMjFP8UgorBijRQMXskUKbIKHXaNkKYAGyA9ViEE86YrXHqbWniO6Xyi_TOySI9B_mPT2ZGzxWHA71jCmybu2uGsar8JFGMvd-sa/s320/IMG_0198.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">Granddaughter's and wife's...</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfAw6MIMhYoqSNbHoW99p1tnvdm-7wETcI5UAq2NceJ9uhyphenhyphenCDDV0S1pFPyFNkb9RM200MZ8K8A2Om3rwy4tARTwHymOW5b2RLHyfvgIbkyI6ZKTKheMqnsdnm_dqzMatrVlQg3Juk_j7NJ/s1600/IMG_0200.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfAw6MIMhYoqSNbHoW99p1tnvdm-7wETcI5UAq2NceJ9uhyphenhyphenCDDV0S1pFPyFNkb9RM200MZ8K8A2Om3rwy4tARTwHymOW5b2RLHyfvgIbkyI6ZKTKheMqnsdnm_dqzMatrVlQg3Juk_j7NJ/s320/IMG_0200.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">...and mine and my daughter's</td></tr>
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<span class="Apple-style-span" style="font-family: inherit;">I also wanted to take along something sweet to snack on, so decided to make a chocolate spread (vegan), glace cherry and walnut plait. I'll post a link to this soon, but basically the plait was made with three tubes of bread, each containing those three ingredients. Pics of this to come also.</span></div>
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<b>Thursday <span class="Apple-style-span" style="font-weight: normal;"><b>4th August</b></span>.</b></div>
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<span class="Apple-style-span" style="font-family: inherit;">Found some marzipan in the cupboard so I thought we'd make some<a href="http://nobreadisanisland.blogspot.com/2010/12/christmas-loaf.html" style="color: #473624; text-decoration: underline;">Christmas loaves</a> - well, at this time of year I'd better call them 'Celebration' loaves. They're still colourful and bright! </span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhspjCwYEh_FPM1oJa0PRzVFE3_h48PinRZbjn9b3WvBNHOjP4AOoYzI7sYmCrjehjTTDjm0riftO0R-1Vnu8pFmv4B6P9xKqEy07ZIt1A5ErX6AvVYBknEbHTk4M1y0AaAoJIiBlyduMGP/s1600/IMG_0127.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhspjCwYEh_FPM1oJa0PRzVFE3_h48PinRZbjn9b3WvBNHOjP4AOoYzI7sYmCrjehjTTDjm0riftO0R-1Vnu8pFmv4B6P9xKqEy07ZIt1A5ErX6AvVYBknEbHTk4M1y0AaAoJIiBlyduMGP/s320/IMG_0127.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">These are filled with marzipan and glace cherries so that each slice is full of colour </td></tr>
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Later on we made some cheese and potato pasties - plus Matt had remembered the curried grape loaf he made last time, so that's what he wanted to make again.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh4VBWcfKU2vRpYds1xeZtuZLIR_OqxVzlRqgwub4wuCkgc9k-11HxUqTPAxX3f07V3eFkOS6cXVlntPXi24KHYmADuNq0PYqqcm18xH3wjIh20NO4lrpzu3dihJ0qc0qXnsLJzNSBP7wP/s1600/IMG_0128.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh4VBWcfKU2vRpYds1xeZtuZLIR_OqxVzlRqgwub4wuCkgc9k-11HxUqTPAxX3f07V3eFkOS6cXVlntPXi24KHYmADuNq0PYqqcm18xH3wjIh20NO4lrpzu3dihJ0qc0qXnsLJzNSBP7wP/s320/IMG_0128.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">Bread pasties filled with curried cheese and potato</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE09WLAsNIkOJQUPBe415ROdU8ZMfG6IF1-mhfAgr3cS5T5QvrBXtTd8jxaRBAVkWY6SxEzhb30Eluy5CehZU0KFhlugS58fLLgtQv_dVUZO_susEOI8mP-ne1w_JBPLO8EanPOiXGKhEN/s1600/IMG_0129.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE09WLAsNIkOJQUPBe415ROdU8ZMfG6IF1-mhfAgr3cS5T5QvrBXtTd8jxaRBAVkWY6SxEzhb30Eluy5CehZU0KFhlugS58fLLgtQv_dVUZO_susEOI8mP-ne1w_JBPLO8EanPOiXGKhEN/s320/IMG_0129.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">Matt's curried schiacciata con l'uva</td></tr>
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<b>Wednesday 3rd August.</b></div>
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<span class="Apple-style-span" style="font-family: inherit;">Another 47 pizzas today - with many youngsters away on a trip. Once again a great time was had by all - and I'm really getting to grip with the WFO (at last!).</span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Wednesday 27th July.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Made 60 pizzas in the </span><a href="http://nobreadisanisland.blogspot.com/2011/04/amusing-clay-oven.html" style="color: #473624; text-decoration: underline;">Dragon WFO</a> at the local Fun Day - I was only expecting to make about 30! Bit hectic - well, a lot hectic, but it was hugely enjoyable! I've put the story up on the Dragon thread and I'll post pics as soon as I can get round to it.</div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Sunday 24th July.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Had a lovely email from Keith, my student/assistant at last Wed's demo for the IAM:</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">[Tried to upload the pic and keep getting 'Server rejected' message! I'll keep trying!]</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Managed to get the pic on Picasaweb and bring it over from there. However, I couldn't rotate the pic as I wanted. Still a good looking pair of loaves, Keith! </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxE1nTD0KA7VvKVXKqbdZ3Xqyk0MOciwcv1MHTOZha5Rv2lpuSaCQGwp2kOZ0TZyPos_NQVjhdnK5zi7HLcmviEacVjMZVrw3mnvnzxtD_xx8rT0kW8s8VlFNeX574yq1QK_Eibn8gZEDF/s1600/photo.JPG" imageanchor="1" style="color: #473624; margin-left: 1em; margin-right: 1em; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxE1nTD0KA7VvKVXKqbdZ3Xqyk0MOciwcv1MHTOZha5Rv2lpuSaCQGwp2kOZ0TZyPos_NQVjhdnK5zi7HLcmviEacVjMZVrw3mnvnzxtD_xx8rT0kW8s8VlFNeX574yq1QK_Eibn8gZEDF/s320/photo.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Saturday 22nd July.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Had a lot of fun playing with my chiminea, first time for a couple of weeks. The weather was perfect - and I successfully made four pizzas in 20 minutes - the first one taking 3 minutes! The full story with pics <a href="http://nobreadisanisland.blogspot.com/2011/01/first-chiminea-firing-of-2011.html" style="color: #473624; text-decoration: underline;">here</a>.</span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Thursday <span class="Apple-style-span" style="font-weight: normal;"><b>21st</b></span> July.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">I took my homemade <a href="http://nobreadisanisland.blogspot.com/2011/07/home-made-vegan-chocolate-spread.html" style="color: #473624; text-decoration: underline;">vegan chocolate spread</a> into work - my weekly care home sessions - and made some chocolate <a href="http://nobreadisanisland.blogspot.com/2011/02/schiacciata-con-luva-two-harvest-bread.html" style="color: #473624; text-decoration: underline;">schiacciata con l'uva</a> with the residents. Divided the dough into two pieces, rolled them out int circles, covered one with the chocolate spread and placed the other circle on top. Then placed some grapes on top of that.</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">For the second session we mostly made apple turnovers, although Matt, who'd seen the morning's bread, wanted to make a curried version. So, perhaps the world's first curried schiacciata con l'uva! [Pics to come]</span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Wednesday 20th July.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">In the evening I did a bread demonstration for my local branch of the Institute of Advanced Motorists, of which I'm an associate member. I asked for a beginner from the audience to come up and make some bread alongside me - and Keith kindly volunteered.</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">My aim was to show that anyone could make bread, so I got him to measure a mug of flour, 1/4 tsp of salt, 1/3 mug water and a teaspoon of yeast into a bowl. While he was doing that I made a fruit dough, intending to make enough Chelsea buns for everyone.</span></div>
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Keith made half a dozen rolls which we put to one side. I divided the fruit dough into two and we both rolled out a large rectangle and shaped the Chelsea buns. Whilst doing that I pointed out that this mix would make a batch of spicy fruit buns, or hot cross buns. It could also be turned into a fruit loaf or a German apple cake or a Swedish tea ring - or, covered with grapes it could be a schiacciata con l'uva.</div>
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After a little bit about how I came into teaching breadmaking and a short Q&A session I went out to the kitchen to bake the bread. Once the business part of the meeting was over, the buns and rolls were ready to accompany the tea and coffee.</div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Tuesday 19th July.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Last session at Williton today - yum yums and <a href="http://nobreadisanisland.blogspot.com/2011/07/croissants-and-danish-pastries.html" style="color: #473624; text-decoration: underline;">croissants</a> plus soda bread, both plain and fruited.</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">All the way out to Williton I was smugly thinking. "No problems today - got the ovens in my car <i>this</i> time!" Until I arrived to find I'd forgot to transfer my mixing bowls, rolling pins etc from my wife's car to mine!</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Once again my students came to the rescue, two of them going home for some spare equipment.</span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Sunday 17th July.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Thought I'd do a stuffed mushroom en croute for Sunday dinner - took a couple of large field mushrooms, stuffed them with vegan pesto (Meridian) and mushroom pate and wrapped them in a bread dough [recipe to follow]. I had a bit of dough left over so I did a parcel with 2 good-sized button mushrooms which I stuffed with pesto and houmous. With the dough I chopped off I made a couple of breadsticks:</span></div>
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<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">The dough was made with sun-dried tomatoes and curry powder</td></tr>
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<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">I preferred the look of the one on the left, with the mushroom on top of the stuffing, but the one on the right is probably better since the stuffing is on the top. Haven't tried that one yet - it's in the freezer until next Sunday.</td></tr>
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<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">Have to say it was jolly tasty!</td></tr>
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<b>Friday 15th July.</b></div>
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<span class="Apple-style-span" style="font-family: inherit;">Last Family Learning of the term - made cheese rolls and a fruit loaf.</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">And at my fortnightly care home we made Mars bar and apricot parcels.</span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Thursday 14th July.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Two sessions today at my weekly care home. Forgot to take pictures of the first session - Italian chocolate bread with dates, apricots and walnuts and cocoa powder. The second session had a first for me - mixed grill loaf:</span></div>
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I have no compunction about using leftovers in my sessions - often it is food that would be otherwise thrown away.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHx7ZjL-YQkgJ7nnrlf34PT7GlQWYhmT7ItWDPLKDn8vZ2B3YZAA1OIKg4iSXtnLQ2C5JUuDuwPN1J_QLVlKbiuEG0nFd0Frg4gMK40l_kv-DZ8m2wsOmwY4G9YgLVBRn93FWuSziiOzor/s1600/IMG_0046.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHx7ZjL-YQkgJ7nnrlf34PT7GlQWYhmT7ItWDPLKDn8vZ2B3YZAA1OIKg4iSXtnLQ2C5JUuDuwPN1J_QLVlKbiuEG0nFd0Frg4gMK40l_kv-DZ8m2wsOmwY4G9YgLVBRn93FWuSziiOzor/s320/IMG_0046.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">Three (two and a half, really) mixed grill loaves and two batches of Chelsea buns. The yellow-coloured ones were made by...you guessed it, curry fiend Matt!</td></tr>
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<b>Wednesday 13th July.</b></div>
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Tonight I made 13 sourdough rolls - first time I've made these. Full story will appear on the sourdough thread tomorrow, hopefully.</div>
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<b>Monday 11th July.</b></div>
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<b></b>I went to my grandchildren's new school, Glebe PS and offered my services for a breadmaking session on Monday morning. I was given 6 year one children and decided to make iced buns and some freeform rolls with them.</div>
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<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">The iced buns, shaped by the students - one for each member of the class.</td></tr>
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<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">And iced by them as well - although I did a few. The better looking ones were iced by the youngsters!</td></tr>
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I showed them a couple of shapes - then they did their own thing:</div>
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<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">Unusually, I've written the numbers on the b-parchment. This is because, when I said I would give them all a number to identify their bread - generally made out of dough and placed on top of the bread - one wag said she wanted the number one million!</td></tr>
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<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">You can see the beginning of the number at the bottom of the pic.</td></tr>
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<span class="Apple-style-span" style="font-family: inherit;">The freeform bread was bagged up and went home with the children.</span></div>
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<b>Tuesday 13th July.</b></div>
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<b></b>Today I completely surpassed myself! I had the 4th (out of 5) session with my Williton students. As I pulled into the car park at the Adult Ed centre, I suddenly realised I had left my ovens at home! There are no ovens in the centre, so I've been using 3 of my small portable ovens - but they were still sitting in the garage at home - 30 minutes drive away, back in Taunton!</div>
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I was all set to drive back to Taunton and get them, but cooler heads prevailed - it was suggested that the students would probably be able to take their own breads home with them and bake them in their own ovens. Which is what happened. The students were incredibly understanding and everyone was happy to take their bread home with them to bake. But it was very embarrassing. I've forgotten most things in the past - I forgot the flour on one occasion, when I was doing my teacher training and I was being observed. The observer - one of my tutors - had to nip to the Co-op about half a mile away to get some for me. As he plonked the bags of flour down in front of me on his return, he said, "I have to tell you Paul - this is a first for me!" I'm happy to report that we're still friends today!</div>
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We were making ciabatta - plain or with sun-dried tomatoes and olives - and Tarte Alsace (thinly rolled out dough spread with <span class="Apple-style-span" style="line-height: 15px;"><em style="font-style: normal;"><span class="Apple-style-span" style="font-family: "times" , "times new roman" , serif;">crème fraîche covered with thinly sliced onions and lardons of bacon - although, as you'll see, there were a few variations on that!):</span></em></span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhypyd7qgjDqpBaaFB-F_mwxi_vjIjKcDLKGW5nLdm4sgd7s2-oBHiP6xfXQ5DXzd7yKPAyqz26YqIFRKoohINUuC1mgepXCGOMHRxGlrcfUuWSTBLopLbRRTGkMUdf5qy1FCKdukub2lPt/s1600/IMG_0022.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhypyd7qgjDqpBaaFB-F_mwxi_vjIjKcDLKGW5nLdm4sgd7s2-oBHiP6xfXQ5DXzd7yKPAyqz26YqIFRKoohINUuC1mgepXCGOMHRxGlrcfUuWSTBLopLbRRTGkMUdf5qy1FCKdukub2lPt/s320/IMG_0022.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">Some of the group assembling the Tarte Alsace</td></tr>
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Some variations on a theme:</div>
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Here's a ciabatta dough with the sun-dried tomato and oil added, before mixing.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKkQmAAw5DWsmtutL_x8mR4P1WYSQi_mMaeJGYmBsPrBSrsJ-r6YyuFAaYgE0uQTKfnF2opQ0y5NNAtGbDEkUfdeh7DTPKVM0eoczpIvUJ7G-P9-jOQPcoziiElxwS8W_Rg_PjAvRdfXJK/s1600/IMG_0031.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKkQmAAw5DWsmtutL_x8mR4P1WYSQi_mMaeJGYmBsPrBSrsJ-r6YyuFAaYgE0uQTKfnF2opQ0y5NNAtGbDEkUfdeh7DTPKVM0eoczpIvUJ7G-P9-jOQPcoziiElxwS8W_Rg_PjAvRdfXJK/s320/IMG_0031.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">I could have said add these at the beginning - but I forgot! Fortunately bread is very forgiving and you can add almost anything at the dough stage.</td></tr>
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I was all prepared to lend some of the students a mixing bowl (I carry 15 of these around with me), but having seen me demonstrate how to scrape the dough out of the bowl (after it's risen in the bowl), almost all of them took the dough home on some baking parchment.</div>
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I was able to lend several baking trays to the students - there's one more session next week, so I've no worries I won't get them back. Thank goodness it wasn't the last session of the course!</div>
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Next week we're looking at all aspects of making soda bread, plus laminated doughs - yum yums, croissants, etc.</div>
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In the afternoon I had a session with 10 year 5 kids in Bishops Hull PS, so I had to go home to collect the ovens. Fortunately we finished the morning session early since there was no cooking to do - just managed to get home, get the ovens and get to the school on time.</div>
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We - 10 students, a support worker and me - made fancy dinner rolls plus a lot of original shapes!</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuFhGjGmC6xQvz50cfPI1MVxYePWWm4jpWcjKT4n5uQhwVPnDdB4E_hPsxABtGOGwsYhCZmllD8iJFu4Cl2Lq0TLTiwrSJKnhnGv4X14L3l90sMOJYDYu3z8En8SujuO1QwkCLfxB4h0jP/s1600/IMG_0032.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuFhGjGmC6xQvz50cfPI1MVxYePWWm4jpWcjKT4n5uQhwVPnDdB4E_hPsxABtGOGwsYhCZmllD8iJFu4Cl2Lq0TLTiwrSJKnhnGv4X14L3l90sMOJYDYu3z8En8SujuO1QwkCLfxB4h0jP/s320/IMG_0032.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">March of the hedgehogs...</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKb5zZczBfpX-EoKei-5B7V-62_kwlJduwqmhcQx2oRHZJfOauWjCMO0a-YOZuBfTMm1O1oxl6QSV-wi5CYIsZXIHkTgvvCkPj9YUgr9-zeSFBuy3kOc2OzJQOCokeE5z1nTn6G8GyWtJh/s1600/IMG_0033.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKb5zZczBfpX-EoKei-5B7V-62_kwlJduwqmhcQx2oRHZJfOauWjCMO0a-YOZuBfTMm1O1oxl6QSV-wi5CYIsZXIHkTgvvCkPj9YUgr9-zeSFBuy3kOc2OzJQOCokeE5z1nTn6G8GyWtJh/s320/IMG_0033.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">...and in formation!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYsGt2ck7EPRnMLOutfSv-ZAFbLo8BUmzHFjbb19MDP_NhINTRHoHkcS7wOPf8rZPdwaX8TLW_PoBWKa7EVZdOjKFx5YBDzgLYlXL0pzEfaHD0c9DoCnnRAreIA-YzmgeWrCSL7vK556EH/s1600/IMG_0034.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYsGt2ck7EPRnMLOutfSv-ZAFbLo8BUmzHFjbb19MDP_NhINTRHoHkcS7wOPf8rZPdwaX8TLW_PoBWKa7EVZdOjKFx5YBDzgLYlXL0pzEfaHD0c9DoCnnRAreIA-YzmgeWrCSL7vK556EH/s320/IMG_0034.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">Very annoyed with myself for singeing the hedgehogs - but Sarah didn't mind. The plaque at the bottom reads 'Sunnyside' - by Emily.</td></tr>
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<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">A gruesome skull - by Josh.</td></tr>
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<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">Another plaque - by guess who?</td></tr>
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One more week to go with this class - this same group will make jam doughnuts and pain au chocolat.</div>
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Over the last 5 weeks I've had the class of 28 in three groups for two weeks each.)</div>
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<b>Sunday 10th July.</b></div>
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<span class="Apple-style-span" style="font-family: inherit;">Not doing too well posting recently, but I've finally managed to upload all the pics I took from the <a href="http://nobreadisanisland.blogspot.com/2011/07/bethesda-baking.html" style="color: #473624; text-decoration: underline;">Bethesda Baking Bash</a>. </span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Whilst there I made a white sourdough for my wife, using the sourdough provided by the organisers, to a recipe from <a href="http://www.librarything.com/work/10680353" style="color: #473624; text-decoration: underline;">here</a>. Unfortunately I left it behind - with all the other bread I'd baked over the two days. I didn't taste it - and I didn't even take a photo of it!</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">So there was nothing for it but to make another one - at home this time, using my starter - using what I'd learned from the weekend.</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">And here it is. The start of the story is <a href="http://nobreadisanisland.blogspot.com/2011/02/sourdough.html" style="color: #473624; text-decoration: underline;">here</a> and the rest - with pics at every stage - will be posted very soon. In the meantime, here's the loaf I made: </span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Tuesday 5th July.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">LOTS to tell you about - four baking sessions over last Thursday and Friday, plus an entire weekend of baking with 20 other bakers at the '<a href="http://bethesdabakin5.wordpress.com/" style="color: #473624; text-decoration: underline;">BethesdaBakin'5</a>' - including my most successful sourdough to date.</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Plus some domestic baking which included another sourdough even better than the first!</span></div>
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For all of that I must have about 20 pics which I'll get up here as soon as possible.</div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Monday 27th June.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Spent all day at my daughter's primary school today, where she teaches year 5. Had 74 students in the day, which makes 140+ kids I've taught in the last 8 days! Lots of pics - and a comparison between leavened and unleavened bread - <a href="http://nobreadisanisland.blogspot.com/2011/06/rollplay-at-st-marks-primary-school.html" style="color: #473624; text-decoration: underline;">here</a>:</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">My daughter wondered what would happen if we left out the yeast. Naturally, the bread didn't rise - but there was also a surprise - for me at any rate. The unrisen bread didn't colour at all, although it had the same time in the oven as my bread, which did contain yeast.</span></div>
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<b>Saturday 25th June.</b></div>
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After taking Alfie (my 5-year-old grandson) to his football practice - where he won a trophy for being the best player that day - I made pizzas with my grandchildren. 3 cheese and tomato and one vegan:</div>
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<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">The vegan pizza was topped with mushroom pate and a mixture of vegan pesto and tomato puree</td></tr>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Thursday 23rd June.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Gave a young Spanish friend of mine her first breadmaking lesson this morning. I needed some wholemeal rolls so I showed her how I put a batch together using the '<a href="http://nobreadisanisland.blogspot.com/2010/04/basic-loaf-of-bread.html" style="color: #473624; text-decoration: underline;">several short kneadings</a>' technique (method B). </span></div>
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<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">500g wholemeal and 100g white. The rolls finished up at 105g, roughly.</td></tr>
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She then went ahead and made a <a href="http://nobreadisanisland.blogspot.com/2010/04/chocolate-and-banana-bread.html" style="color: #473624; text-decoration: underline;">chocolate and banana loaf</a>:</div>
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<tr><td class="tr-caption" style="font-size: 10px; text-align: center;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-size: 13px;">Carmen's first breadmaking effort - it was delicious!</span></span></span></td></tr>
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<span class="Apple-style-span" style="font-family: inherit;">Carmen has promised to go back to Spain and teach her family and friends how to make bread. And the results will appear here!</span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Wednesday 22nd June.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Third and final session at the school today - 20 year 4 kids including my granddaughter Phoebe. All the pics - and story - are <a href="http://nobreadisanisland.blogspot.com/2011/06/rollplay-at-derwent-lower-school.html" style="color: #473624; text-decoration: underline;">here</a>.</span></div>
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Over the past three days, over 60 youngsters at the school have been introduced to breadmaking - and discovered just how much fun making it can be!</div>
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On Monday I've got 77 youngsters at my daughter's school to teach. Can't wait!</div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Tuesday 21st June.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">2nd session today, again went very well. 30 year one kids, everyone (including me and the teacher and TA - I think!) having fun!</span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Monday 20th June.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">First of the sessions in my grandchildren's school today - story and pics are<a href="http://nobreadisanisland.blogspot.com/2011/06/rollplay-at-derwent-lower-school.html" style="color: #473624; text-decoration: underline;">here</a>.</span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Sunday 19th June.</b></span></div>
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Not a lot to report over the last few days, but the next few are going to be...interesting.</div>
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My wife and I are looking after the grandchildren for a week - whilst friends of ours are staying at our place. And I've volunteered to go in and bake in my grandchildren's school next week - a session in each of their classes. So that's 20 year 3s, 30 year 1s and 20 year 4s. They're going to have to share batches - 2 to a batch in the smaller classes and 3 to a batch in the larger class.</div>
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On the following Monday I'm attempting to teach my daughter's entire year group in one day - that's 80+ year 5s!</div>
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In all of these sessions we'll just be making freeform shapes - from fancy dinner rolls to house bread to mice, caterpillars, hedgehogs, etc. Plus lots of shapes the kids come up with!</div>
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I'll post some pics of the best ones, of course!</div>
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<b>Tuesday 14th June.</b></div>
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<span class="Apple-style-span" style="font-family: inherit;">Busy day today. In the morning I began a new course at Williton - 8 students (although only 6 came) with varying degrees of experience in making bread.</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">The students made Chelsea buns, spicy fruit buns and hot cross buns plus a choice of focaccia or fancy dinner rolls. A couple of students made both. </span></div>
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<span class="Apple-style-span" style="font-family: inherit;">We're far more limited here compared to running the sessions in a school HE area. All we've got are my 3 small ovens which can take 3 trays of bread at a pinch - generally 2 is all they can manage. So we won't make be able to make as many varieties of bread as I'd like.</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">In the afternoon I had another group of 9 year 5 students at Bishops Hull primary - making fancy dinner rolls - or, as the students would have it, 'shapes'!</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg26Von3nejU9i13MpP9T07PDKU3dD2inT5Eve20riiHnZX_ePePlf7LL6OCJv_cApQcgz2cNwp1hvYS-wwWrmrkT83F_FHwtLsqiF1Roze8j6Q53yBBhHHRxN2TIZgq9vyRTm0lOBsTdkH/s1600/IMG_0143.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg26Von3nejU9i13MpP9T07PDKU3dD2inT5Eve20riiHnZX_ePePlf7LL6OCJv_cApQcgz2cNwp1hvYS-wwWrmrkT83F_FHwtLsqiF1Roze8j6Q53yBBhHHRxN2TIZgq9vyRTm0lOBsTdkH/s320/IMG_0143.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">The bottom right shape is a laser gun</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMooJtzTgBKO6NvJq22S9RNrkxFdVMuhfHiFOEAKo_z_OggIp3IWF3deBQLlBCfOA7WR0Kya2wbJyUAj3dqL2YMtGDY_tO57QXniRng_Ph3AvbFkYz2jMABuZTo4rdZiMuDsjVqd7LewpW/s1600/IMG_0144.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMooJtzTgBKO6NvJq22S9RNrkxFdVMuhfHiFOEAKo_z_OggIp3IWF3deBQLlBCfOA7WR0Kya2wbJyUAj3dqL2YMtGDY_tO57QXniRng_Ph3AvbFkYz2jMABuZTo4rdZiMuDsjVqd7LewpW/s320/IMG_0144.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">The caterpillar was truly frightening!</td></tr>
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<span class="Apple-style-span" style="font-family: inherit;">Then, when I got home I felt the urge to see the <a href="http://nobreadisanisland.blogspot.com/2011/01/first-chiminea-firing-of-2011.html" style="color: #473624; text-decoration: underline;">chiminea in action</a> again, so I baked four pizzas over a couple of hours, one of which I had for dinner. I'll put all the details on my chiminea thread - with pics - as soon as I'm able.</span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Saturday 11th June.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Made 2 dozen rolls <a href="http://nobreadisanisland.blogspot.com/2010/04/cloche-method-undercover-bread.html" style="color: #473624; text-decoration: underline;">undercover</a> in the evening - 12 of these for my daughter to take home with her.</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQe6TmbeuU2D7hQD21l8TW09lPaJ-g7H_w4uVEdsfMiYM3u3q7iKIndm5iECi1r3oKQ6kJAb110qkYNp0ljQFCRvPcbVjIvZklsC-v2tiQ8g_eHmDQXpzV__HaQun7AUeTXePYD41Pmzon/s1600/IMG_0120_1.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQe6TmbeuU2D7hQD21l8TW09lPaJ-g7H_w4uVEdsfMiYM3u3q7iKIndm5iECi1r3oKQ6kJAb110qkYNp0ljQFCRvPcbVjIvZklsC-v2tiQ8g_eHmDQXpzV__HaQun7AUeTXePYD41Pmzon/s320/IMG_0120_1.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">The batch on the left definitely benefited from the extra wait whilst the batch on the right were baking.</td></tr>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Friday 10th June.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">3rd week of my Family Learning course at Halcon - pizzas and petit pain au chocolat. It's very difficult to get a pizza with a crisp bottom in the new ovens - the old one was brilliant, having a bottom element. So I crisped the bottoms by placing an oven tray over one of the hobs - although not touching it. I must remember to get the students to make 2 small pizzas which would fit into our small frying pan - much the best way of crisping up a pizza, IMO.</span></div>
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<b>Thursday 9th June.</b></div>
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<span class="Apple-style-span" style="font-family: inherit;">Back to normal with two sessions at my weekly care home. In the first session we made a variety of seeded 'animal' breads:</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDbZCx7l86NGscoDW4Qtt2DbwpWTldpx9gTuEpdJLDE7iaFHJjvt4-CrR1WxMO9eccsemGE5g6DP-d9jFTNUU0C0KlydtGeJqkKPc62adQ4DiBP6npMy5Qw-Zhd2ASL2bSTa_imSUBMva2/s1600/IMG_0104.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDbZCx7l86NGscoDW4Qtt2DbwpWTldpx9gTuEpdJLDE7iaFHJjvt4-CrR1WxMO9eccsemGE5g6DP-d9jFTNUU0C0KlydtGeJqkKPc62adQ4DiBP6npMy5Qw-Zhd2ASL2bSTa_imSUBMva2/s320/IMG_0104.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">The roll at the back on the right is a hedgehog - supposed to be!</td></tr>
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<span class="Apple-style-span" style="font-family: inherit;">And also a name plaque for one of our students:</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjACVCHZ9UI_pE-HwTIvE-YJ00zjWScJLsrDaNLpfQL62-rX83hp8hovsaQXwa2ONTLLjBynU4hWO4qpNDgwYR7LwwMF4yY7uyPtdZdMFEPbnIA4IYAbzdFn-FYOLIA7q-w-0z_nKK7m2Cu/s1600/IMG_0106.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjACVCHZ9UI_pE-HwTIvE-YJ00zjWScJLsrDaNLpfQL62-rX83hp8hovsaQXwa2ONTLLjBynU4hWO4qpNDgwYR7LwwMF4yY7uyPtdZdMFEPbnIA4IYAbzdFn-FYOLIA7q-w-0z_nKK7m2Cu/s320/IMG_0106.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">This will keep for quite a while if it's varnished!</td></tr>
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<span class="Apple-style-span" style="font-family: inherit;">In the afternoon session, Matt who'd seen the mouse we'd made earlier, wanted to make curried mice; and here they are:</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUc2QobN0KkLQjy8V10bg-ppxmel2KezD9YVJoltNZ5QeUZ_Z20x8xcB0GVrFHZ7Ifvko4LIFsL7U1RTp7rG-A_6jsyMXah-MY0Tk3OeT6nL-GhPB3i-8ddjJR1bagBR9R4G0N9VzMtn1W/s1600/IMG_0110.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUc2QobN0KkLQjy8V10bg-ppxmel2KezD9YVJoltNZ5QeUZ_Z20x8xcB0GVrFHZ7Ifvko4LIFsL7U1RTp7rG-A_6jsyMXah-MY0Tk3OeT6nL-GhPB3i-8ddjJR1bagBR9R4G0N9VzMtn1W/s320/IMG_0110.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">Are these mice? Or tadpoles?</td></tr>
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<span class="Apple-style-span" style="font-family: inherit;">The rest of the group made <a href="http://nobreadisanisland.blogspot.com/2010/03/iced-buns.html" style="color: #473624; text-decoration: underline;">iced buns</a>.</span></div>
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<span class="Apple-style-span" style="font-family: inherit;">To shape the mice, divide your dough into smaller pieces by using the side of your hand as a knife. Keep rolling the side of your hand back and forth until the dough separates. The dough begins to form into rolls as you move your hand, but there's generally a little 'tail' which you'd normally tuck under the roll. However, if you tilt your hand and keep rolling it back and forth you can encourage a tail to grow. It's great fun!</span></div>
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<b>Tuesday 7th June.</b></div>
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Been quiet for a couple of days, although I did make a dozen bread rolls two days on the trot - one for my daughter to take home with her, the other for my own consumption. And I made these rather nice sweet pikelets - the holes were as large as I've seen them:</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUYFXcsUV_LP_YskeqsbKI4RPtPmcatuefsceVTw1VBJ-Y-xanSQClDyU4O4nw3i_siaAs-qQG0EDKWLeWIfqkrTgQrH1zmQu0t-C96l0EbUrrE0RaxKGg3ZxUlxt_z207dj1mYgbM7n5e/s1600/IMG_0090.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUYFXcsUV_LP_YskeqsbKI4RPtPmcatuefsceVTw1VBJ-Y-xanSQClDyU4O4nw3i_siaAs-qQG0EDKWLeWIfqkrTgQrH1zmQu0t-C96l0EbUrrE0RaxKGg3ZxUlxt_z207dj1mYgbM7n5e/s320/IMG_0090.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">I added 1 dessertspoon of sugar to about 150ml of batter</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhObvty5yZquTBm85AZhXWdwJBbwIjzUb4_ga_IMX2r3nJ9QzGD5oLPb0_l9bvK09lKCkzy4n4aBYuQQzAFI-amagOj1h_tnn-bH6z6EoUX4w_FtbgC8O5qyvrr8a9LohuB7Cs_t5CzHiNc/s1600/IMG_0093.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhObvty5yZquTBm85AZhXWdwJBbwIjzUb4_ga_IMX2r3nJ9QzGD5oLPb0_l9bvK09lKCkzy4n4aBYuQQzAFI-amagOj1h_tnn-bH6z6EoUX4w_FtbgC8O5qyvrr8a9LohuB7Cs_t5CzHiNc/s320/IMG_0093.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">They didn't need anything - they were very tasty just as they were</td></tr>
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That's either a reflection of adding sugar to the batter - never done that before - or the fact that the batter had been made for about an hour or so before making them.</div>
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This morning I was out at Hemyock, on the Blackdown hills, making bread with a group of carers - organised by the Phoenix Group for Carers. Each student made a couple of sizzlers, a small pizza, 4 Chelsea buns and 3 hot cross buns.</div>
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Here's the savoury bread they made:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZiUojcLl-032M096joCA67YZop2NTfzmdduDsByrdHSKdd5-rW3K-4XCFaULWj5kvQfzPbK7BdDczVSvt9RuwKs_hx36CUyH3qVVFFXLG_a3lxWXRKGPbDAhMuUYZfDFAgSKgyd7D4L7G/s1600/IMG_0097.JPG" imageanchor="1" style="color: #473624; margin-left: 1em; margin-right: 1em; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZiUojcLl-032M096joCA67YZop2NTfzmdduDsByrdHSKdd5-rW3K-4XCFaULWj5kvQfzPbK7BdDczVSvt9RuwKs_hx36CUyH3qVVFFXLG_a3lxWXRKGPbDAhMuUYZfDFAgSKgyd7D4L7G/s320/IMG_0097.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></div>
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<b>Friday 3rd June.</b></div>
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My fortnightly care home today - found a block of marzipan in the cupboard so, with some pears in the fruit bowl, I thought we'd make marzipan and pear tartlets:</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUFWJ0UNErVrbzTi6X9D48vsfGclmJvpzAqe6CXPkyr6OTG8IR8qSflNxXBWkfc7s8V35N-ib-g7G1gpKJavh7-wORj82Icv3eCIStxZDULvtsEkEXvD86h3NnY9HwOFb1_gCkS53jLtLc/s1600/IMG_0095.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUFWJ0UNErVrbzTi6X9D48vsfGclmJvpzAqe6CXPkyr6OTG8IR8qSflNxXBWkfc7s8V35N-ib-g7G1gpKJavh7-wORj82Icv3eCIStxZDULvtsEkEXvD86h3NnY9HwOFb1_gCkS53jLtLc/s320/IMG_0095.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">Sweetened bread dough, circle of marzipan, slices of pear - sprinkled with nutmeg and sugar</td></tr>
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Generally I make these by rolling out the dough and cutting out circles. But, in the absence of cutters - or even beakers to use as cutters - I decided to use flattened out circles of dough for the bases. These are not as satisfactory - for one thing the dough rises up in a small 'bap' shape, so the fruit and marzipan slips off easily. And you can't make them as round, of course. For all that they're very tasty indeed!</div>
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<b>Thursday 2nd June.</b></div>
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<span class="Apple-style-span" style="font-family: inherit;">Only one session in the care home today - lots of residents away on holiday.</span></div>
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But I still had five students, making cheese and tomato pizza, 2 vegan pizzas and two batches of bread rolls.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbja5p69JpchgDCtNhRF4mFuc9y91Cl-jbVxkme_y923zbpL4SzLEOAMM0DSmFbTL4mVZ2gMof8HemJ9N7_HG9SZjqoO02U5GQBaJm8jTDw_J7n-OevJmvMXoQdg35UbbsyejoxJE8S4N2/s1600/IMG_0086.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbja5p69JpchgDCtNhRF4mFuc9y91Cl-jbVxkme_y923zbpL4SzLEOAMM0DSmFbTL4mVZ2gMof8HemJ9N7_HG9SZjqoO02U5GQBaJm8jTDw_J7n-OevJmvMXoQdg35UbbsyejoxJE8S4N2/s320/IMG_0086.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">The dreaded pizza slip! Caused by too much cheese.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgt4VjoaVMvM2gxzeVaes9cL8szcwM0kSSQNEHfTLs-yEmDKPkuCJfIdgZEh-nklCJpYrlGIrv-FwRd5kLkfToD-yoSjKgIwtYjSyKG0s4BlbR79Xv_HTz8lvlRYePV4Xcxj7mguhVz8Bx3/s1600/IMG_0088.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgt4VjoaVMvM2gxzeVaes9cL8szcwM0kSSQNEHfTLs-yEmDKPkuCJfIdgZEh-nklCJpYrlGIrv-FwRd5kLkfToD-yoSjKgIwtYjSyKG0s4BlbR79Xv_HTz8lvlRYePV4Xcxj7mguhVz8Bx3/s320/IMG_0088.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">Mushroom pate, pesto and mushrooms</td></tr>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Wednesday 1st June.</b></span></div>
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What a fantastic few days I’ve just had!</div>
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First the adventure with the chiminea beginning with a whole day’s baking – making 23 pizzas and 8 Peshwari naans – on Saturday.</div>
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Followed by a leisurely start to Sunday, then a fairly frenetic hour or so serving up pizzas – satisfying the needs of vegan and veggies alike. The evening was filled with entertainment – from the <a href="http://www.humanism.org.uk/news/view/417" style="color: #473624; text-decoration: underline;">British Humanist Association Choir</a> - then from the brilliant <a href="http://www.jonnyberliner.com/" style="color: #473624; text-decoration: underline;">Jonny Berliner</a> and finally for the rest of the evening, from the <a href="http://www.treefrogsmusic.co.uk/index.html" style="color: #473624; text-decoration: underline;">TreeFrogs</a>. This was excellent in that it gave me a chance to practice my salsa and gave me an excuse to fling my arms around a bit.</div>
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The next morning, 40 or so of us, who’d stayed overnight, were privileged to hear two fantastic lectures – one from Dr Dan Danahar from <a href="http://www.butterfly-conservation.org/" style="color: #473624; text-decoration: underline;">Butterfly Conservation</a> (the charity supported by this year’s Ancestor’s Trail) on the story of the decline and rise of the Large Blue Butterfly in England – and also the story of the astonishing transformation of a patch of ground on a school campus from virtually no wildlife to an area containing 21 butterflies (and counting!) and all the attendant flora and fauna, within a couple of years. His talk was truly inspirational.</div>
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This was followed by <a href="http://www.bristol.ac.uk/biology/person/?personKey=33S9r960oNitOGMlxsg6sPFmQCrrpf" style="color: #473624; text-decoration: underline;">Dr Jon Bridle</a> from Bristol University on evolution and the effects of human activity on the environment. Thought provoking, terrifying stuff. </div>
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Yesterday was a day off – but today I’ve been baking pizzas (along with 20+ children) in this wonderful <a href="http://nobreadisanisland.blogspot.com/2011/04/amusing-clay-oven.html" style="color: #473624; text-decoration: underline;">Dragon</a> with fire in its belly!</div>
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<span class="Apple-style-span" style="font-family: inherit;"><b>Tuesday 31st May.</b></span></div>
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<span class="Apple-style-span" style="font-family: inherit;">Well, it's all behind me now - the <a href="http://nobreadisanisland.blogspot.com/2011/05/help-wanted-outdoor-cooking-for-masses.html" style="color: #473624; text-decoration: underline;">Outdoor Baking</a>, I mean! Good reviews on the pizzas and quiet satisfaction on my part that I managed to feed everyone who required feeding. It was one busy weekend, baking all day Saturday and reheating/cooking on Sunday - but The Ancestor's Trail event was a fantastic success. Look out for Clare Balding's 'Ramblings' programme on BBC R4.</span></div>
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<b>Friday 27th May.</b></div>
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No baking today, but I did make a batch of <a href="http://nobreadisanisland.blogspot.com/2010/10/socca-gram-flour-pancakes-vegan-and.html" style="color: #473624; text-decoration: underline;">socca</a> for my lunch. I used gram flour/oatmeal 80/20%, which was fine. The oatmeal does tend to settle, so it needs to be stirred before pouring into the frying pan.</div>
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I had a little pane frattau left from the other night, so I had this with the socca - it was very tasty! I deliberately used a little salt rather than bouillon powder in the batter so I could make a sweet version. I made one which I covered with marmalade and rolled up. Again, extremely tasty.</div>
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And I have some leftover in the fridge!</div>
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<b>Thursday 26<sup>th</sup> May.</b></div>
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Looking to practice one of the breads for Sunday’s outdoor cooking, I made a couple of cheese and onion slices with my first group. I made one with raw onion, and the other with cooked onion, as I've always done it - I was just looking to save some time in the preparation. However, the one with the cooked onion was adjudged to be the better of the two.<br />
The group also made a batch of curried cheese twists and a couple of batches of cheese rolls. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigV8l046szBIrH5WsgVDxSM21UwAtS_D0Dw6utMQaABErqSYqbwYafpRVwaqdcXm5hfGQRwf-CALhpDZfJJuKr9gJMDS-157TRb_r5rqHZCrk6iNR-NL4m6TIQOGdHQ4k2di4Fi1DtkC76/s1600/IMG_0057.JPG" imageanchor="1" style="clear: left; color: #473624; margin-bottom: 1em; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigV8l046szBIrH5WsgVDxSM21UwAtS_D0Dw6utMQaABErqSYqbwYafpRVwaqdcXm5hfGQRwf-CALhpDZfJJuKr9gJMDS-157TRb_r5rqHZCrk6iNR-NL4m6TIQOGdHQ4k2di4Fi1DtkC76/s320/IMG_0057.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">The cheese twists had about a teaspoon of curry powder added<br />
to the dough</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG0dq4Z8iqoQ1ebUvQDk3WXCVGLUtmDzBL0tEgGc09s-hxK8BpJfYSoFYepDtkni0ONeleHDPs3N2NgxPep_M8YsDeYJtqbB2963L0H9iOSIi9hdkhvg6QYQFz621kH6CAxRpiGlYpYbra/s1600/IMG_0059.JPG" imageanchor="1" style="clear: right; color: #473624; margin-bottom: 1em; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG0dq4Z8iqoQ1ebUvQDk3WXCVGLUtmDzBL0tEgGc09s-hxK8BpJfYSoFYepDtkni0ONeleHDPs3N2NgxPep_M8YsDeYJtqbB2963L0H9iOSIi9hdkhvg6QYQFz621kH6CAxRpiGlYpYbra/s320/IMG_0059.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">The cheese rolls contained 75g cheese to 150g flour</td></tr>
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We made 2 batches of doughnuts – both jam and apple – with my second group, as well as a sweet calzone (containing blackberry jam, apple sauce and banana) and a batch of curried cheese and roasted veg pasties (Matt's).</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7cFQDDy4b8N1jCJV-US5NtMn7fu7KYfIemf706axETwXt3N0uScTiTdxwRxbevIjGmJPVjkiBrygIceZblvQ0JhbZ-srqL1FNrvEPNJ_r8PpTK06cE0d8T_hV6McnoruIwawiELoRglxb/s1600/IMG_0061.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7cFQDDy4b8N1jCJV-US5NtMn7fu7KYfIemf706axETwXt3N0uScTiTdxwRxbevIjGmJPVjkiBrygIceZblvQ0JhbZ-srqL1FNrvEPNJ_r8PpTK06cE0d8T_hV6McnoruIwawiELoRglxb/s320/IMG_0061.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">Cheese and veg pasties - with a curried dough - sweet calzone and apple and jam doughnuts and pasties </td></tr>
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I had the other half of the pane frattau for dinner – it tasted even better second time around!</div>
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<b>Wednesday 25</b><sup><b>th</b></sup><b> May.</b></div>
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To use up yesterday’s bolognaise sauce, I fancied some <span id="goog_1651478900"></span>Pane Frattau, which meant I had to make some Carta da Musica, first.</div>
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I made the dough and included a teaspoon of bouillon powder and some mixed herbs. I divided it into 4 and rolled each out into a 15-18cm circle.</div>
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This took me about 15 or so minutes. When I’ve made this bread before, the bread didn’t puff up as I wanted it too, possibly because my oven doesn’t get hot enough. So this time I cooked them in my - fairly hot - cast-iron frying pan. The first couple didn’t puff up much – just a few large blisters. The third was a lot better, and the 4<sup>th</sup> was just perfect!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqNA5hEfM2IgUMu6uF5mKvc_mQhHmUFgOq93VZ6E8RVG5WkPNLH5GtKGww8Gz8TJ34zkJAuuD32Kod-m87vueWyvlobInccRyc1vcFGaQtZgwcSlnSHraxcps23779MhEJ4xCneXnjGn3T/s1600/IMG_0056.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqNA5hEfM2IgUMu6uF5mKvc_mQhHmUFgOq93VZ6E8RVG5WkPNLH5GtKGww8Gz8TJ34zkJAuuD32Kod-m87vueWyvlobInccRyc1vcFGaQtZgwcSlnSHraxcps23779MhEJ4xCneXnjGn3T/s320/IMG_0056.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; text-align: center;">The secret is a very hot pan - and at least 15 minutes rest after rolling out. At least, that's how it was today.<br />
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<span class="Apple-style-span" style="font-size: x-small;">I had the other half of the pane frattau for dinner – it tasted even better second time around!</span></div>
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<span class="Apple-style-span" style="font-size: x-small;">IMO this was a reflection of the time they’d had to prove, so I shall alter my recipe accordingly. I then soaked the last two in broth and cut each into two – making 4 separate circles. So I layered the Pane frattau in four layers, adding a cheese-type sauce I’d made from nutritional yeast and 'Free & Easy' dairy free cheese flavour sauce mix.</span></div>
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<span class="Apple-style-span" style="font-size: x-small;">The resulting dish was just as tasty as I’d remembered it. It took me 90 minutes, roughly from start to finish.</span></div>
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<b><span class="Apple-style-span" style="font-size: x-small;">Sunday 22nd May.</span></b></div>
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<b><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size: x-small;">I've just returned from a fantastic walking weekend in the Forest of Dean - with 35 other blokes, </span><a href="http://www.vineyhilladventure.org/" style="color: #473624; text-decoration: underline;"><span class="Apple-style-span" style="font-size: x-small;">here</span></a><span class="Apple-style-span" style="font-size: x-small;">. We do this every six months or so - basically eating, drinking and walking from Friday midday until Sunday lunchtime. </span></span></b></div>
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<b><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size: x-small;">On Saturday evening, after dinner, I generally do a breadmaking demo, using whatever lies to hand. To emphasise just how easy it is to make bread I tipped around 2/3 of a packet of bread flour in a mixing bowl, added salt, yeast and sufficient water to make a workable dough, plus a generous glug of olive oil.</span></span></b></div>
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<b><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size: x-small;">There was some Brie and Cheddar left over from the cheese board, so I made three Brie parcels, and a large cheese loaf. Basically I kneaded a good handful of roughly chopped Cheddar into some of the rest of the dough and shaped it into a baton. And I made a focaccia:</span></span></b></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR-w57LWhGDaDzuW6iUIwIe6zQcVzE_nKvhkDzA9zFdwpRkXrZ5Ecbh9l9Xob5NW874kfIqdJJ6kQjeMO1IwPwES8F0rb0gX8iA4UsrBpd_sdNTRCbnhf_ZXoqfvHYIpFZ7Lm_e1Oa1dql/s1600/IMG_0042.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR-w57LWhGDaDzuW6iUIwIe6zQcVzE_nKvhkDzA9zFdwpRkXrZ5Ecbh9l9Xob5NW874kfIqdJJ6kQjeMO1IwPwES8F0rb0gX8iA4UsrBpd_sdNTRCbnhf_ZXoqfvHYIpFZ7Lm_e1Oa1dql/s320/IMG_0042.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 9px; text-align: center;">The Brie parcels are at the top, the cut up focaccia in the middle, and the cheese loaf is in the foreground - bursting with good ingredients!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYAcBkhdK4j8H9yVzvrvmzFWLGi4O7KJNA5vxPzAi32sc_4P8R0CYNE7PmBWz7VJT_OqcqZ9QOt7uFLjMhOi_s0LO5gLrUXvJbvOSrByozfGCD65cJ1YIVD66qcT6KCIA5Y2zw89aWeFwf/s1600/IMG_0045.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYAcBkhdK4j8H9yVzvrvmzFWLGi4O7KJNA5vxPzAi32sc_4P8R0CYNE7PmBWz7VJT_OqcqZ9QOt7uFLjMhOi_s0LO5gLrUXvJbvOSrByozfGCD65cJ1YIVD66qcT6KCIA5Y2zw89aWeFwf/s320/IMG_0045.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 9px; text-align: center;">I was expecting more lumps of cheese to be evident - but they're in there somewhere</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieDBA_Jnc1JXFmbrvNKvRhaNOdNhq5Am6FRP5Gwr1eUmdCLnb-Rog2jp-P96wcYhH_YIprqNnlf_6qWf2-b0il2WS1MesWPYpcwASRZEQls6WEsunufMT1xf8vfA4AbzlN-K3hqBsaUicm/s1600/IMG_0046.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieDBA_Jnc1JXFmbrvNKvRhaNOdNhq5Am6FRP5Gwr1eUmdCLnb-Rog2jp-P96wcYhH_YIprqNnlf_6qWf2-b0il2WS1MesWPYpcwASRZEQls6WEsunufMT1xf8vfA4AbzlN-K3hqBsaUicm/s320/IMG_0046.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 9px; text-align: center;">Martin's first bread rolls</td></tr>
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The bread was ready in less than an hour. After the demo, one of the guys, Martin, said he still wasn't confident about making bread at home, so I got him to knock up a quick batch of rolls using 1 mug of flour and 1/3 mug of water. I think they look rather nice for a first effort!<br />
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Virtually all the bread had disappeared by the end of the night.<br />
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<b><span class="Apple-style-span">Thursday 19th May.</span></b><br />
<b><span class="Apple-style-span" style="font-weight: normal;">2 sessions today in my weekly care home. This morning we made jam tarts - described by one support worker as 'Stained glass windows':</span></b><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmuPxLa8jRWCvYye5lAkgw4j8W_XmtSDOkiqj2WASCL0gSSpwvv1cUT687bOd4wDBFmr7tdhQ4S9eAG3d4pSr5g64H831Q_7m8PAw5KI8buwpGwH7onsdVGIEYq6MQgDx72dF1zo5ISRPr/s1600/IMG_0024.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmuPxLa8jRWCvYye5lAkgw4j8W_XmtSDOkiqj2WASCL0gSSpwvv1cUT687bOd4wDBFmr7tdhQ4S9eAG3d4pSr5g64H831Q_7m8PAw5KI8buwpGwH7onsdVGIEYq6MQgDx72dF1zo5ISRPr/s320/IMG_0024.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 9px; text-align: center;">A combination of apricot jam and strawberry jam</td></tr>
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<b><span class="Apple-style-span" style="font-weight: normal;">In the afternoon I only had the one student, the rest having gone out, so together we made two batches - one was peanut butter iced buns (a first for me) and the other was a simple sweet dough rolled up into croissant shapes:</span></b><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc0Itvhle4yyGvvO_nFB6rdq04Nu1m8dAAhfX1ERJByrdZGM2_TZz26Ikey775leb9eNTpHwXIwToVpbmXXxGCIuQ0q4DwAlkRdBcyLXL_q2FQJde5jOx3nRsKVrPU5i5deMAvM9OPzSIe/s1600/IMG_0027.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc0Itvhle4yyGvvO_nFB6rdq04Nu1m8dAAhfX1ERJByrdZGM2_TZz26Ikey775leb9eNTpHwXIwToVpbmXXxGCIuQ0q4DwAlkRdBcyLXL_q2FQJde5jOx3nRsKVrPU5i5deMAvM9OPzSIe/s320/IMG_0027.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 9px; text-align: center;">Proving...</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw41U3DqjYrfmUPzepRxBO8_kOW1smHMc05QD2CR5aN2usDB-UFkzz0D0y3DHgumv3j40bHA4t_ubcRxaYE7AvebBc2VY3RE9TqDvX_LMk5ywjHJqOYL51_RcK4fMfPhoBcbtyDEc5838Y/s1600/IMG_0029.JPG" imageanchor="1" style="color: #473624; margin-left: auto; margin-right: auto; text-decoration: underline;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw41U3DqjYrfmUPzepRxBO8_kOW1smHMc05QD2CR5aN2usDB-UFkzz0D0y3DHgumv3j40bHA4t_ubcRxaYE7AvebBc2VY3RE9TqDvX_LMk5ywjHJqOYL51_RcK4fMfPhoBcbtyDEc5838Y/s320/IMG_0029.JPG" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 9px; text-align: center;">...and baked. I made the icing too thin on the iced buns, but didn't have the time to correct the error. Next time...</td></tr>
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<b><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size: x-small;">(As you've probably noticed, I've figured out how to access my iPhone photos. It only required a USB connector just as I do with the camera. But I was so used to using Bluetooth with my old phone, I got hung up on it!)</span></span></b></div>
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<b><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size: x-small;">More photos to come (and the recipe for the sweet peanut butter dough) as I get the time.</span></span></b></div>
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<b><span class="Apple-style-span" style="font-size: x-small;">Wednesday 18th May.</span></b></div>
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<b><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size: x-small;">Had my mind on other things, recently, so I'm afraid I've neglected this a bit.</span></span></b></div>
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<b><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size: x-small;">Still been making bread, though - and I've even taken a couple of pics on my new iPhone which I'll upload as soon as I can figure out how to load them onto my Mac. (Bit ironic, really; my Samsung took lousy pics, but I could get them on here, very easily. Not so with the iPhone - yet!)</span></span></b></div>
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<b><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size: x-small;">Started a new course at Bishops Hull PS yesterday. Over the next 5 weeks, the head wants me to give all the year 5 youngsters a taste of breadmaking - so 9 kids each having two lessons. They began with fancy dinner/freeform rolls - and I never thought to take pics! There were some weird and wonderful creations. Next week we're making jam doughnuts - although they want me to bring some chocolate spread, so, chocolate doughnuts!</span></span></b></div>
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<b><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size: x-small;">I've got a couple of goes on the chiminea I need to report on.</span></span></b></div>
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<b><span class="Apple-style-span" style="font-size: x-small;">Sunday 8th May.</span></b></div>
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<span class="Apple-style-span" style="font-size: x-small;">Off to the cricket with some friends this afternoon - didn't have a lot of time to make some bread for a snack for us all, so I made a variation on my usual </span><a href="http://nobreadisanisland.blogspot.com/2010/06/spicy-fruit-naans.html" style="color: #473624; text-decoration: underline;"><span class="Apple-style-span" style="font-size: x-small;">spicy breakfast naan</span></a><span class="Apple-style-span" style="font-size: x-small;">, which is a quick bread, cooked in the frying pan. In recognition of my friends differing takes on spicy food I halved the amount of curry powder I usually use. I also grated in some creamed coconut which needed using up - and added a dessertspoon of molasses.</span></div>
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<span class="Apple-style-span" style="font-size: x-small;">Unfortunately, there was too much curry in there for my friends palates - they didn't come back for seconds! Which meant I brought a load back for my breakfast for the next few days. I have to say the molasses gave the bread a depth of flavour which is very pleasing. I shall incorporate it into my recipe in future! However, I didn't notice the coconut!</span></div>
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<b><span class="Apple-style-span" style="font-size: x-small;">Friday 6th May.</span></b></div>
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<span class="Apple-style-span" style="font-size: x-small;">New Family Learning course started today - one dad and 2 mothers (One other mother couldn't make it, but will join us next week). Each family made a plain soda bread and a spicy fruit loaf.</span></div>
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<span class="Apple-style-span" style="font-size: x-small;">I stayed on and made four more spicy fruit loaves with my year 4-5 group.</span></div>
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<span class="Apple-style-span" style="font-size: x-small;">In the afternoon, at my fortnightly care home, we made chocolate and prune loaves:</span></div>
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<span class="Apple-style-span" style="font-size: x-small;">Dough made with cocoa powder, sugar and chopped dark chocolate, rolled out and spread with juicy, plump prunes, then rolled up like a Swiss roll with the ends tucked in. It was very tasty!</span></div>
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<b><span class="Apple-style-span" style="font-size: x-small;">Thursday 5th May.</span></b></div>
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<span class="Apple-style-span" style="font-size: x-small;">2 sessions at my weekly care home today. In the first session we made 4 batches of </span><a href="http://nobreadisanisland.blogspot.com/2010/08/petit-pain-au-chocolat.html" style="color: #473624; text-decoration: underline;"><span class="Apple-style-span" style="font-size: x-small;">petit pain au chocolat</span></a><span class="Apple-style-span" style="font-size: x-small;">:</span></div>
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<tr><td class="tr-caption" style="font-size: 9px; text-align: center;">Just a few of the chocolate rolls we made - they are much darker than the pic suggests</td></tr>
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<span class="Apple-style-span" style="font-size: x-small;">In the second session Matt wanted to make a curried pizza, so he did - as did Guy. The rest made plain </span><a href="http://nobreadisanisland.blogspot.com/2011/02/basic-cheese-and-tomato-pizza.html" style="color: #473624; text-decoration: underline;"><span class="Apple-style-span" style="font-size: x-small;">cheese and tomato pizza</span></a><span class="Apple-style-span" style="font-size: x-small;">.</span></div>
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<span class="Apple-style-span" style="font-size: x-small;">In the evening, whilst watching Newsnight, I made my </span><a href="http://nobreadisanisland.blogspot.com/2010/06/spicy-fruit-naans.html" style="color: #473624; text-decoration: underline;"><span class="Apple-style-span" style="font-size: x-small;">spicy breakfast naans</span></a><span class="Apple-style-span" style="font-size: x-small;"> - yesterday I soaked 200g of chopped, dried apricots and 200g of sultanas, in preparation. These weighed in at just about 1000g after baking, so I divided them into 10 pieces which I will freeze when they've cooled.</span></div>
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<b><span class="Apple-style-span" style="font-size: x-small;">Tuesday 3rd May.</span></b></div>
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<span class="Apple-style-span" style="font-size: x-small;">Today I made my first successful pizzas in the </span><a href="http://nobreadisanisland.blogspot.com/2011/01/first-chiminea-firing-of-2011.html" style="color: #473624; text-decoration: underline;"><span class="Apple-style-span" style="font-size: x-small;">chiminea</span></a><span class="Apple-style-span" style="font-size: x-small;">! I presented one to my neighbour - who gave it 10 out of 10!</span></div>
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<b><span class="Apple-style-span" style="font-size: x-small;">Tuesday 24</span><sup><span class="Apple-style-span" style="font-size: x-small;">th</span></sup><span class="Apple-style-span" style="font-size: x-small;"> May.</span></b></div>
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<span class="Apple-style-span" style="font-size: x-small;">2</span><sup><span class="Apple-style-span" style="font-size: x-small;">nd</span></sup><span class="Apple-style-span" style="font-size: x-small;"> week with my yr 9/10 kids – 9 of them all told. This week they were making petit pain au chocolat (PPs) plus one each, chocolate spread and jam doughnuts – all from the </span><a href="http://nobreadisanisland.blogspot.com/2011/05/jam-doughnuts-and-petit-pain-au.html" style="color: #473624; text-decoration: underline;"><span class="Apple-style-span" style="font-size: x-small;">one batch of dough</span></a><span class="Apple-style-span" style="font-size: x-small;">.</span></div>
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<span class="Apple-style-span" style="font-size: x-small;">They rolled out the dough, cut out 4 circles to make the doughnuts, squidged the rest of the dough back together, divided it into four and made 4 pains au chocolat. The doughnuts were brushed with a sugar glaze whilst the PPs were just given a sugar glaze.</span></div>
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<span class="Apple-style-span" style="font-size: x-small;">One of the youngsters, Laura, had made a batch of rolls at home, which she brought in to show me, so here they are.</span></div>
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<span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: "times" , "times new roman" , serif;">"Thanks for a very entertaining and interesting evening. I have attached a picture of my results from today yeast from Sainsburys inspiration from Paul I have made bread before but this was my best results yet Also made some Chelsea buns but they have all been eaten already. "</span></span><br />
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<b>Saturday 3rd September.</b></div>
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<span class="Apple-style-span" style="font-family: inherit;">Finished off the Birthday loaves.</span></div>
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[More to come]</div>
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Paul Youdhttp://www.blogger.com/profile/11025826576593530708noreply@blogger.com1England, United Kingdom50.986099088802796 -3.164062875000013348.021540588802793 -7.2311228750000129 53.9506575888028 0.90299712499998641tag:blogger.com,1999:blog-8015179386642966363.post-61157642928244918312020-05-06T20:47:00.001+01:002021-01-08T13:04:16.972+00:00EAT, FAST, AND LIVE LONGER - How I began Intermittent Fasting<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-size: large;"><span style="font-weight: normal;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="color: #333333; font-family: "times" , "times new roman" , serif; line-height: 15px;">[14th August 2013 - <a href="http://nobreadisanisland.blogspot.co.uk/2013/08/intermittent-fasting-for-18-months-now.html">discharged from the Lung Clinic</a>.]</span></span></span><span style="font-weight: normal;"><span style="font-family: "times" , "times new roman" , serif;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="color: #333333; line-height: 15px;">[<a href="http://nobreadisanisland.blogspot.co.uk/2013/03/intermittent-fasting-and-calorie.html">Notes from a talk</a> I gave to Taunton Humanists in March about Intermittent Fasting - including all I've learned over the past year.]</span></span></span></span><span style="font-weight: normal;"><span style="font-family: "times" , "times new roman" , serif;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="color: #333333; line-height: 15px;">[<a href="http://nobreadisanisland.blogspot.co.uk/2013/03/24-hour-fast-walking-is-no-longer-enough.html">Walking is no longer enough</a> - my extra energy levels since fasting]</span></span></span></span><span style="font-weight: normal;"><span style="font-family: "times" , "times new roman" , serif;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="color: #333333; line-height: 15px;">[<a href="http://nobreadisanisland.blogspot.co.uk/2013/06/52-diet-intermittent-fasting-aand.html">Intermittent Fasting and the Hunger Switch</a>] - why we feel more hunger on non-fasting days.]</span></span></span></span><span style="font-weight: normal;"><span style="font-family: "times" , "times new roman" , serif;"><span class="Apple-style-span" style="color: #333333; line-height: 15px;">How it all started, for me:</span></span></span><span style="font-weight: normal;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="color: #333333; font-family: "times" , "times new roman" , serif; line-height: 15px;">I began this eating programme (it's not a diet, it's a way of living - WOL) on the 27th Feb 2012. The story begins at the foot of the post if you want to read about my journey in chronological order. The links to the various research documents I've come across are posted as I found them.</span></span></span><span style="font-weight: normal;"><span class="Apple-style-span" style="font-family: "times" , "times new roman" , serif;"><span class="Apple-style-span" style="color: #333333; font-size: medium;"><span class="Apple-style-span" style="line-height: 15px;">In early August 2012, Dr Michael Mosley presented a BBC Horizon programme on the subject of fasting, including Calorie Restriction (CR) and Intermittent Fasting (IF). This backed up everything I'd discovered about the health benefits of fasting - and I switched from 50% of calories on two days a week to the full-blown 25% of calories (600 calories or less).</span></span></span></span></span></div><div style="text-align: left;"><span style="font-size: large;"><span style="font-weight: normal;"><span class="Apple-style-span" style="font-family: "times" , "times new roman" , serif;"><span class="Apple-style-span" style="color: #333333; font-size: medium;"><span class="Apple-style-span" style="line-height: 15px;"><a href="https://nobreadisanisland.blogspot.com/2014/02/intermittent-fasting-and-cancer.html">Intermittent Fasting and Cancer.</a></span></span></span></span></span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #333333; font-size: large;"><span class="Apple-style-span" style="line-height: 15px;"><br /></span></span>
<span class="Apple-style-span" style="color: #333333; font-size: large;"><span class="Apple-style-span" style="line-height: 15px;">The Horizon programme is still available </span></span></span><span class="Apple-style-span" style="color: #333333; font-size: large; line-height: 15px;"><a href="http://www.bbc.co.uk/iplayer/episode/b01lxyzc/horizon-20122013-3-eat-fast-and-live-longer">on iPlayer</a>.</span></div>
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<span class="Apple-style-span" style="color: #333333; font-size: large; line-height: 15px;">It used to be available online on the Lean Gains blog </span><span style="color: #333333; font-size: large;">- along with a resume - but the video has been pulled.</span><br />
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<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #333333; font-size: large;"><span class="Apple-style-span" style="line-height: 15px;"><br /></span></span><span class="Apple-style-span" style="color: #333333; font-size: large;"><span class="Apple-style-span" style="line-height: 15px;"><a href="http://leangainsguide.com/diet/igf-1-and-fasting/">leangainsguide</a></span></span></span><br />
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #333333; font-size: large;"><span class="Apple-style-span" style="line-height: 15px;"><br /></span></span><span class="Apple-style-span" style="color: #333333; font-size: large;"><span class="Apple-style-span" style="line-height: 15px;">And <a href="http://www.dailymotion.com/video/xvdbtt_eat-fast-live-longer-hd_shortfilms#.UcI74uB8vwx">another source</a>, in case the one above is pulled:</span></span></span><br />
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<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #333333; font-size: large;"><span class="Apple-style-span" style="line-height: 15px;">Now, however, Dr Mosley has written a book on the subject, in collaboration with Mimi Spencer, and this will be available from all good bookshops (and some possibly not so good!) from 10th January. All the reviews I've seen so far are extremely favourable. I myself have ordered three copies from my local independent bookstore.</span></span></span><br />
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #333333; font-size: large;"><span class="Apple-style-span" style="line-height: 15px;"><br /></span></span><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333; line-height: 15px;">[Saturday 1st December - I'm now trying to include everything I've posted on this subject, on the various forums I use, so that there's a comprehensive record of my progress. So there may be some duplication until I get things sorted properly] </span> </span></span><br />
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<span class="Apple-style-span" style="font-size: large;"><span lang="EN-US" style="font-family: inherit;">Thoughts on fasting:<o:p></o:p></span></span></div>
<span class="Apple-style-span" style="font-family: inherit; font-size: large;">
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><br /></span></div>
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<span class="Apple-style-span" style="font-size: large;"><span lang="EN-US" style="font-family: inherit;">Some of you will know I've been struggling
to explain why I (and others) feel more hungry on feed days (very) than on
fasting days(not at all).<o:p></o:p></span></span></div>
<span class="Apple-style-span" style="font-family: inherit; font-size: large;">
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><br /></span></div>
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span">
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<span class="Apple-style-span"><span lang="EN-US" style="font-family: inherit; font-size: large;">During our discussions I had an insight
into the possible cause of this phenomenon - and it relates to the way our
bodies have developed over the millenia: <o:p></o:p></span></span></div>
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;">
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<span class="Apple-style-span"><span lang="EN-US" style="font-family: inherit; font-size: large;">When we don't eat, our bodies assume there
is no food available - famine - and it suppresses the (for want of a better
term), 'hunger switch';<o:p></o:p></span></span></div>
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span">
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span"><span lang="EN-US" style="font-family: inherit;">When we do eat, our bodies assume there is
food available, and goes into hunger mode. So, we eat breakfast, then a short
time later, the body says, "This must be a feast day, so I want more food
- to store up some reserves against the next famine.<o:p></o:p></span></span></span></div>
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span">
</span></span>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: inherit;"><br /></span></span></div>
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span">
</span></span>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: inherit;">[Most of what follows is a selection of my posts on the 5:2 threads on Mumsnet - as can be seen, this is very much a work in progress!]</span></span><br />
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span"><br /></span></span><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span">Maintaining as I am, there's not a lot new going on - but thought this week's fasting may be of interest:</span></span></span><br />
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span"><br /></span></span>
<span class="Apple-style-span" style="color: #1a1a1a; font-size: large;"><b>Tue 19-Feb-13 </b></span><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span"></span></span></span><br />
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: inherit;">Strange couple of days for me - best laid plans, and all that!</span></span><br />
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span"><br /></span></span>
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span">I began my normal fast yesterday, but then friends of mine decided to take advantage of this glorious weather and invited me to accompany them on a walk over the Quantocks. Funnily enough, we'd only been going about three hours when we came across a pub - just happened to be about lunchtime! [grin]</span></span></span><br />
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span"><br /></span></span>
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span">I was still going to carry on fasting - right up until I realised that, not only was I going to have to forgo a pub lunch - but also a pint of beer. At this stage I made a unilateral decision to move my fast day to today. [wise]</span></span></span><br />
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span"><br /></span></span>
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span">For lunch I had a large plate of chips, beans and mushrooms in the pub - plus the pint, and very nice it was too! Came home and got stuck into some spicy almond biscuits left over from Xmas. 6 or 7 of these later, I wrapped up the packet and threw it on top of the kitchen cupboard! [phew]</span></span></span><br />
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span"><br /></span></span>
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span">Later, for dinner, I had the bubble and squeak leftover from yesterday's roast dinner, plus broccoli, a stuffed mushroom and a serving of veg curry.</span></span></span><br />
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span"><br /></span></span>
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span">In the evening I made a vegan parkin (wheat free) - so I had to taste that.</span></span></span><br />
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span"><br /></span></span>
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span">Today, Tuesday, is normally a feed day, so I had breakfast - and then realised that, since I was going away with my son that night, I could fast today and do my first ever overnight fast. And, since my breakfast was only around 200 cals, I'd be well under the 600 cal mark.</span></span></span><br />
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span"><br /></span></span>
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span">In the car with my son, he was telling me how he knew I was fasting, but he really wanted to take me out for a curry. He'd found this terrific Indian restaurant, and he would like to treat me. Well, living 3 hours apart, as we do, these events weren't as common as I would like, so, --out of a sense of filial duty,-- once again, I allowed pragmatism to rule, and we had the curry - plus the obligatory lager! [grin]</span></span></span><br />
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span"><br /></span></span>
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span">I'd brought the parkin with me - I'd made it for my son who has a slight problem with wheat - so we had a couple of slices of that on our return, with a mug of coffee.</span></span></span><br />
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span"><br /></span></span>
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span">So now I'm fasting again, and I won't eat until 6.30-7.00 tomorrow.</span></span></span></div>
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span">
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: inherit;"><br /></span></span></div>
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span">
</span></span>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: inherit;"><span lang="EN-US" style="color: #1a1a1a;"><b>Tue 18-Dec-12 20:38:02</b></span><span lang="EN-US" style="color: #1a1a1a;"><o:p></o:p></span></span></span></div>
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span">
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span"><span lang="EN-US" style="color: #1a1a1a; font-family: inherit;">Here are some thoughts about
fasting and weight loss that are of interest - especially the bit about the
harmful effects of fizzy drinks: <o:p></o:p></span></span></span></div>
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span">
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: inherit;"><br /></span></span></div>
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span">
</span></span>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span"><span lang="EN-US" style="color: #1a1a1a; font-family: inherit;"><a href="http://www.fastingconnection.com/forum/Fasting-for-slimming-Are-there-any-dangers/11375-theories-of-obesity-is-fasting-always-the-answer"><span style="color: #315584; text-decoration: none;">www.fastingconnection.com/forum/Fasting-for-slimming-Are-there-any-dangers/11375-theories-of-obesity-is-fasting-always-the-answer</span></a> </span></span></span><br />
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span"><span lang="EN-US" style="color: #1a1a1a; font-family: inherit;"><br /></span></span></span>
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span"><span lang="EN-US" style="color: #1a1a1a; font-family: inherit;">There are a couple
of useful links on the thread as well.<o:p></o:p></span></span></span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span">
</span></span><span class="Apple-style-span" style="color: #1a1a1a; font-size: large;"><b>Sun 16-Dec-12</b></span></span><br />
<div>
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-size: large;">I don't need to lose any more weight - I'm down to 9.3 now, from 10.13 when I started. I tried 6:1, but I didn't like it - I found I missed fasting for the two days every week. So I'm doing a modified version of 5:2, in that I fast for 24 hours twice a week - on one of those days I finish up with a 600 meal, but on the other I have a full, non-calorie counted meal.<br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; padding: 0px;" /><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; padding: 0px;" />I also try and eat bigger meals on my feeding days - I'm thinking of ditching the side plates and going back to a dinner plate.</span></span><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span"></span></span></span><br />
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: inherit;"><span lang="EN-US" style="color: #1a1a1a;"><b>Thu 13-Dec-12 12:22:36</b></span><span lang="EN-US" style="color: #1a1a1a;"><o:p></o:p></span></span></span></div>
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span">
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: inherit;"><span lang="EN-US" style="color: #1a1a1a;">T</span></span></span><span class="Apple-style-span" style="color: #1a1a1a; font-size: large;">he webpage of t</span><span class="Apple-style-span" style="color: #1a1a1a; font-size: large;">he Horizon programme, Eat, Fast and Live Longer, is still on
iPlayer. <a href="http://www.bbc.co.uk/programmes/b01lxyzc"><span style="color: #315584; text-decoration: none;">www.bbc.co.uk/programmes/b01lxyzc</span></a> There
are a couple of clips from the programme on there, but clicking on 'See all the
buzz about this programme' takes you to a number of different blogs and forums
about IF. There's a
wealth of info on there - well worth a browse. (Also posted on the Mumsnet Links
thread)</span></div>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: inherit;"><span lang="EN-US" style="color: #1a1a1a;"><b>12-Dec-12 17:51:10</b></span><span lang="EN-US" style="color: #1a1a1a;"><o:p></o:p></span></span></span></div>
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span">
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span"><span lang="EN-US" style="color: #1a1a1a;">Here are two encouraging posts from
over on the <a href="http://www.wildfood.info/viewtopic.php?f=2&t=1168"><span style="color: #315584; text-decoration: none;">Wildfood site
diet thread</span></a>: "...as you know I am also a diabetic and have
been for a number of years, at the beginning of the year my sugar levels and
triglycerine were all over the place (doctor said well either you do something
about it or as sure as damn it will do something about you) so I bought a bike
and started reducing my food and cutting out fats to a great extent, it brought
me back from the brink, but then I was put onto the 5:2 way of eating, went
from having a BMI of over 30 to now being 26, my sugar is stable and normal and
my trigycerine levels are back (almost) to normal, after the festive period I
shall be coming off the Statins, I feel heathier have lost my gut and am
getting into clothes that I was wearing 10 years ago. It does take will power
but once you get into the routine, I don't find it at all hard and am now doing
the 24 hour zero Kcals 2 days a week with no problems, no side effects and feel
great." <o:p></o:p></span></span></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span"><span lang="EN-US" style="color: #1a1a1a;">And: "This 5:2 diet does bring
down everything that isn't supposed to be high, it has for me, resulting in
reduction in doses of drugs. After all said and done about the wonderful modern
drugs, they do tend to have side effects, in my case more so for some unknown
reason. So I am happy not only at my weight reduction, just around one stone,
but also because my blood parameters are getting better. I have reduced doses
of all my medicines. One more thing; I went to a funeral today and wore my
'posh' black trousers. They kept sliding off all morning, had to keep pulling
them up !!! I will have to and get some more!"</span></span></span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span"><span lang="EN-US" style="color: #1a1a1a;"><br /></span></span></span>
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span"><span lang="EN-US" style="color: #1a1a1a;"> All good stuff, eh?<o:p></o:p></span></span></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span"><span lang="EN-US" style="color: #1a1a1a;"><b>Wed 05-Dec-12 15:07:21</b></span><span lang="EN-US" style="color: #1a1a1a;"><o:p></o:p></span></span></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span"><span lang="EN-US" style="color: #1a1a1a;"> I'm 19 hours into a 24 hour
water-only fast, ATM. I don't feel any hunger, and I'm not always thinking
about food... But I find myself constantly clock-watching and counting off the
hours until I can eat. I start off thinking, "24 to go", then I
think, a couple of hours later, "2 gone, 22 to go". By the time I
retired for the night it was, "7 gone, 17 to go". By 10 this morning
it was, "15 gone, only 9 to go!" And now I'm thinking "20 gone
and only 4 to go." When I'm doing my exercises I convert these figures
to percentages. So at one stage whilst exercising I'd done 66% (or 2/3rds) and
I only had 33% to go. So I'd done twice as much as I had to do. And I can do
this for every figure between 24:0 and 1:23. I might even, at 6.30 tonight,
tell myself I've completed 47 48ths of my self-imposed task! Sad, or what!<o:p></o:p></span></span></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span"><span lang="EN-US" style="color: #1a1a1a;"><b>Tue 04-Dec-12 12:05:07</b></span><span lang="EN-US" style="color: #1a1a1a;"><o:p></o:p></span></span></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span"><span lang="EN-US" style="color: #1a1a1a;">You can always throw in the odd day
of missing breakfast, or breakfast and lunch, for that matter. I often think,
when going without breakfast if I've over-indulged the night before, that I'd
had my breakfast last night, iyswim!</span></span></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span"><span lang="EN-US" style="color: #1a1a1a;"><b>Mon 03-Dec-12 14:23:43</b></span><b><span lang="EN-US" style="color: #1a1a1a; mso-bidi-font-family: Verdana;"><o:p></o:p></span></b></span></span></div>
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span">
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span"><b><span lang="EN-US" style="color: #1a1a1a; mso-bidi-font-family: Verdana;">TGIB</span></b><span lang="EN-US" style="color: #1a1a1a;"> I've found the
research you mentioned - or at least a report on it: "In their paper
these researchers discuss a 1957 paper from the Spanish medical
literature. …the subjects were eating, on alternate days, either 900 calories
or 2300 calories, averaging 1600, and that body weight was maintained. Thus
they consumed either 56% or 144% of daily caloric requirement. The subjects
were in a residence for old people, and all were in perfect health and over 65.
Over three years, there were 6 deaths among 60 study subjects and 13 deaths
among 60 ad lib-fed controls, non-significant difference. Study subjects were
in hospital 123 days, controls 219, highly significant difference. We believe
widespread use of this pattern of eating could impact influenza epidemics and
other communicable diseases by improving resistance to infection. In addition
to the health effects, this pattern of eating has proven to be a good method of
weight control, and we are continuing to study the process in conjunction with
the NIH."</span></span></span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span"><span lang="EN-US" style="color: #1a1a1a;"><br /></span>
<span lang="EN-US" style="color: #1a1a1a;"> I came across it in this very interesting blog:</span></span></span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span"><span lang="EN-US" style="color: #1a1a1a;"><br /></span>
<span lang="EN-US" style="color: #1a1a1a;"> <span style="color: #315584; text-decoration: none;"><a href="http://www.proteinpower.com/drmike/intermittent-fasting/fast-way-to-better-health/">www.proteinpower.com/drmike/intermittent-fasting/fast-way-to-better-health/</a></span></span></span></span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span"><span lang="EN-US" style="color: #1a1a1a;"><br /></span>
<span lang="EN-US" style="color: #1a1a1a;"> Mind
you, he does have a couple of books to sell! </span></span></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span"><b><span lang="EN-US" style="color: #315584; mso-bidi-font-family: Verdana;">Thegirlinbrighton</span></b><b><span lang="EN-US" style="color: #1a1a1a; mso-bidi-font-family: Verdana;"> </span></b><span lang="EN-US" style="color: #1a1a1a;"><b>Mon 03-Dec-12 08:43:25</b></span><span lang="EN-US" style="color: #1a1a1a;"><o:p></o:p></span></span></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span"><span lang="EN-US" style="color: #1a1a1a;">BreadandWine, 75? Nah, spring chicken! The
study was the Vallejo study, there was quite a bit about it in the James
Johnson book, which I just searched through for you. There's a summary online
saying: To our knowledge there is only one study that was designed to test the
effects of CR without malnutrition in non-obese humans [11]. This was a study
of alternate day feeding in 120 men whereby the 60 participants in the CR group
received an average of 1500 kcal per day for 3 years whereas the 60 others were
ad libitum. This amounted to approximately 35% CR compared to the control
group. While the initial report was brief, post-hoc analyses conducted several
years later [12] indicated that death rate tended to be lowered in the CR group
and hospital admissions were reduced in these individuals by approximately 50%
(123 days for CR vs. 219 days for Control). In Johnson's book (which is good
on the science but personally I don't like as it recommends Slimfast style
shakes for the first two weeks on IF which would have been an absolute no-no for
me from the start), he said the best results were in heart disease and failure,
with three times as many cases reported on the control group as in the ICR
group. There was also a lower rate of lung disease, though cancer wasn't
affected - but that may be because cancer could have been present in the
subjects beforehand. It wouldn't be ethically possible to do it as Vallejo
did, I think, but apparently it wasn't noticed for years due to translation
issues! I also wonder if it's something that might come quite naturally to many
care home residents as I know losing appetite is something that can affect you
as you're older - a day off eating much might then convert to the next day with
increased appetite. Plus my parents' generation were used to going hungry some
of the time, as war babies - though then again a fear of hunger might be even
more ingrained in them from the times when they didn't have a choice.<o:p></o:p></span></span></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span"><span lang="EN-US" style="mso-bidi-font-family: "Times New Roman";"><a href="http://www.mumsnet.com/Profile?nick=TheCyclistist"><b><span style="color: #315584; text-decoration: none;">TheCyclistist</span></b><b><span style="color: #315584; mso-bidi-font-family: Verdana;"> </span></b></a></span><span lang="EN-US" style="color: #1a1a1a;"><b>Sat 01-Dec-12 00:26:04</b></span><span lang="EN-US" style="color: #1a1a1a;"><o:p></o:p></span></span></span></div>
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<span lang="EN-US" style="color: #1a1a1a;">Evening all. Well as I said
earlier got the blood test results back this afternoon and I'm sad enough to
sit down and share them with the greater research project that is this Thread
approaching the midnight hour. </span></div>
<div>
<span lang="EN-US" style="color: #1a1a1a;"><br /></span></div>
<div>
<span lang="EN-US" style="color: #1a1a1a;">A bit of background first. Up till two years
ago I basically had a quite an issue with alcohol, namely a bottle of a half of
Merlot in front of the Telly after work every day of the week. This had no real
effect on my health until about 3 or 4 years ago when basically that and my
increasing weight led to me starting to fall apart physically (no need to go
into too many details). Anyway the docs start sending me for blood tests every
6 months or so to see how the 'markers' in my blood were doing. Initially
although my cholesterol was always fairly good, never really above 5.2, most of
the other markers weren't great. My liver enzyme test coming out at about 130
when the upper limit should be 40. I stopped drinking 2 years ago but put on a
little more weight till a year ago I was 18 stone (but naturally big boned :)<span style="mso-spacerun: yes;"> </span>). Although I hadn't drunk for a year the
Liver enzyme test was still in the 60's this January. I lost a few stone
between last November and early July when I had my last test and the Liver
enyme test had dropped to 46, nearly the upper range of healthy. </span></div>
<div>
<span lang="EN-US" style="color: #1a1a1a;"><br /></span></div>
<div>
<span lang="EN-US" style="color: #1a1a1a;">So below are
the results from July a couple of weeks before I started this WOE, initially
4:3 then more recently 5:2. As it said in the programme I have had 600 cals on
Fasting days and eaten anything on none fasting days including chocolate,
pizza, curry, crisps and anything up to 3,500 cals although my TDEE is around
3,300 because of my build, sex and activity levels. I keep my protein levels
down, I'm not a great meat eater but do eat meat, I have no concerns at all
whether something has carbohydrates in it but avoid most of the time very high
GI foods but not all of the time. I eat a diet high in oats, fibre and veg as
well as other 'less wholesome' foods and the only supplements I take are ALIMAX
garlic tablets and Boots own label Omega 3 supplement. The first column was
the score in the July blood test the second the score now and the 3rd the
recommended normal range. The results on the whole are pretty
amazing....... </span></div>
<div>
<span lang="EN-US" style="color: #1a1a1a;"><br /></span></div>
<div>
<span lang="EN-US" style="color: #1a1a1a;">Cholesterol overall 4.1 / 3.4 / 3.0-5.0 </span></div>
</div>
</span><span class="Apple-style-span"><div class="MsoNormal">
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<span lang="EN-US" style="color: #1a1a1a;">HDL good Cholesterol
1.35 / 1.5 / 1.0-3.5</span></div>
</div>
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<span lang="EN-US" style="color: #1a1a1a;"> LDL bad cholesterol 2.3 / 1.6 / 1.0-3.00 - </span></div>
</div>
</span><span class="Apple-style-span" style="color: #1a1a1a;">A very good cholesterol reading and a huge improvement in the good to bad cholesterol ratio, especially considering my unrestricted diet on feed days </span><span class="Apple-style-span"><div class="MsoNormal">
<div>
<span lang="EN-US" style="color: #1a1a1a;">Trig levels .88
/ .71 / 0.5-2.3 -</span></div>
<div>
<span lang="EN-US" style="color: #1a1a1a;">Although Triglyceride levels were good in July they were over
15% better a few months later, this is also a sign of a liver working
healthily </span></div>
<div>
<span lang="EN-US" style="color: #1a1a1a;">Liver Function Tests :</span></div>
<div>
<span lang="EN-US" style="color: #1a1a1a;">ALT/SGPT Serum 46 / 30 / 0.00-40.00 </span></div>
<div>
<span lang="EN-US" style="color: #1a1a1a;">Serum
Protein level 71 / 69 / 60-80 </span></div>
<div>
<span lang="EN-US" style="color: #1a1a1a;">Serum albumin 44 / 45 / 35-50</span></div>
<div>
<span lang="EN-US" style="color: #1a1a1a;"> Serum globulin 27 /
24 / 18-36 -</span></div>
<div>
<span lang="EN-US" style="color: #1a1a1a;">All markers basically going in the right direction with the main
marker being within the healthy range for the first time in a decade </span></div>
<div>
<span lang="EN-US" style="color: #1a1a1a;">Kidney
Function Serum urea level 5.4 / 3.9 / 2.5-7.8 </span></div>
<div>
<span lang="EN-US" style="color: #1a1a1a;">Serum creatine level 93 / 87 /
74-110 </span></div>
<div>
<span lang="EN-US" style="color: #1a1a1a;">Serum Potasium 4.3 / 4.1 / 3.5-5.3</span></div>
<div>
<span lang="EN-US" style="color: #1a1a1a;"> All fairly healthy with slight
improvements. The drop in the urea marker probably down to my low protein diet
showing up </span></div>
<div>
<span lang="EN-US" style="color: #1a1a1a;">Fasting Blood Glucose Level 4.5 / 4.7 / 3.5-6.0 -</span></div>
<div>
<span lang="EN-US" style="color: #1a1a1a;">Up slightly and I
think it was in July from the previous one so will watch this. </span></div>
<div>
<span lang="EN-US" style="color: #1a1a1a;">Serum TSH
Thyroid function / 1.67 / .35-5.5 This wasn't done last time</span></div>
<div>
<span lang="EN-US" style="color: #1a1a1a;"><br /></span></div>
<div>
<span lang="EN-US" style="color: #1a1a1a;"> I post these
results because people have asked to see whether this WOE has health benefits
as well as weight loss benefits so I hope they don't look like I'm saying 'look
at me aren't I great'. </span></div>
<div>
<span lang="EN-US" style="color: #1a1a1a;"><br /></span></div>
<div>
<span lang="EN-US" style="color: #1a1a1a;">So overall in a matter of 4 months this WOE has has
marked positive effects on some major body functions. Of course there may be
other areas not tested that are going in the wrong direction only time and more
evidence from others will tell. However all I can say is I feel better than I
did 4 months ago, my Liver and Kidneys are working better and my cholesterol
levels are markedly improved despite me eating basically anything I wanted...be
it every other day. It made the curry tonight taste all the
sweeter....washed down by a cool pepsi with loads of ice of course :).<o:p></o:p></span></div>
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<b><span lang="EN-US" style="color: #315584; mso-bidi-font-family: Verdana;">virginposter</span></b><b><span lang="EN-US" style="color: #1a1a1a; mso-bidi-font-family: Verdana;"> </span></b><span lang="EN-US" style="color: #1a1a1a;"><b>Fri 30-Nov-12 16:08:58</b></span><span lang="EN-US" style="color: #1a1a1a;"><o:p></o:p></span></div>
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<span lang="EN-US" style="color: #1a1a1a;">Has
anyone else seen <a href="http://www.dailymail.co.uk/femail/article-2240003/Its-hell-feast-famine-diet-help-drop-dress-size--live-longer.html%E2%80%A8%E2%80%A8">this</a>? Always a bit loathe to read Daily Mail stuff but this
one is ok. She has an IGF-1 test before her month of 5:2 and then again at the
end and it has dropped significantly. Have a look you guys.<o:p></o:p></span></div>
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<span lang="EN-US" style="color: #1a1a1a;"><b>Thu 29-Nov-12 12:20:12</b></span><span lang="EN-US" style="color: #1a1a1a;"><o:p></o:p></span></div>
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<span lang="EN-US" style="color: #1a1a1a;">Some lovely stories on here this
morning! Keep 'em coming folks! 70lbs, </span><b><span lang="EN-US" style="color: #1a1a1a; mso-bidi-font-family: Verdana;">Cyclist</span></b><span lang="EN-US" style="color: #1a1a1a;">! Well done, mate! Bet your bike appreciates it! <span style="mso-no-proof: yes;"><!--[if gte vml 1]><v:shape id="Picture_x0020_23"
o:spid="_x0000_i1028" type="#_x0000_t75" style='width:19pt;height:19pt;
visibility:visible;mso-wrap-style:square'>
<v:imagedata src="file://localhost/Users/christinebrunsch/Library/Caches/TemporaryItems/msoclip/0/clip_image019.gif"
o:title=""/>
</v:shape><![endif]--><!--[if !vml]--><img border="0" height="21" src="file://localhost/Users/christinebrunsch/Library/Caches/TemporaryItems/msoclip/0/clip_image020.png" v:shapes="Picture_x0020_23" width="21" /><!--[endif]--></span> I've managed 2 24 hour fasts
this week - one of them with just three mugs of water instead of coffee. It's
all about timing the evening meals - have an early dinner on the day before a
fast, then a later one on the fast day itself. Have still to feel hunger on
these days - and I have to report I feel great. In fact, I have more energy on
these days than on the days I eat. I'm coming more and more to feel that
fasting is the natural state - and food is just a necessary
interruption. Here's someone - a weightlifter - blogging about his fasting
experiences and the merits of 16 hours versus 24 fasting: <a href="http://www.newjohn.wordpress.com/2011/05/10/day-130/"><span style="color: #315584; text-decoration: none;">www.newjohn.wordpress.com/2011/05/10/day-130/</span></a><o:p></o:p></span></div>
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<span lang="EN-US" style="color: #1a1a1a;"><b>Mon 26-Nov-12 15:45:32</b></span><span lang="EN-US" style="color: #1a1a1a;"><o:p></o:p></span></div>
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<span lang="EN-US" style="color: #1a1a1a;">I'm also feeling a bit sorry for
myself - but in a good way!<span style="mso-no-proof: yes;"><!--[if gte vml 1]><v:shape
id="Picture_x0020_25" o:spid="_x0000_i1027" type="#_x0000_t75" style='width:19pt;
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<v:imagedata src="file://localhost/Users/christinebrunsch/Library/Caches/TemporaryItems/msoclip/0/clip_image021.gif"
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</v:shape><![endif]--><!--[if !vml]--><img border="0" height="21" src="file://localhost/Users/christinebrunsch/Library/Caches/TemporaryItems/msoclip/0/clip_image022.png" v:shapes="Picture_x0020_25" width="21" /><!--[endif]--></span> I've been asked to make some <a href="http://nobreadisanisland.blogspot.co.uk/2011/04/healthy-fruit-and-oat-bar.html"><span style="color: #315584; text-decoration: none;">Healthy fruit
and oat bars</span></a> with a year 4 group at the local primary school where I
have a weekly Family Learning breadmaking session. So I've had to convert them
into cup/mug measurements and bake a batch, just so I know what I'm doing. So
now the flat bread(?) biscuit(?) is cooling and the kitchen smells gorgeous.
However, I'm currently 20.5 hours into a fast - aiming for a less than 600 calorie dinner
at 7 tonight - so I won't be able to sample said healthy bars until after
that. I'm also cooling 500g (dried weight) of kidney beans, cooked and
drained, waiting to go in the freezer. I generally love to munch on these while
they're hanging about the kitchen. I'm back to drinking coffee on my fast
days, after proving I can do them just drinking water, last week. I'm
alternating black coffee and hot water - and feeling smug about the savings!
[smuggitsmiley] Drinking coffee without sugar, as I do, seems to make the water
taste surprisingly sweet. Anyone else notice this? I'm still very surprised
about the level of control I have when I'm fasting! Unlike over the weekend
when I was eating loads of spiced almond biscuits (vegan, from Lidl -
thoroughly recommended) with a piece of chocolate covered marzipan with every
bite! </span><br />
<span lang="EN-US" style="color: #1a1a1a;"><br /></span>
<span lang="EN-US" style="color: #1a1a1a;"> These Monday fast days play
havoc with my leftover routine. We've always got loads of leftovers from the
Sunday roast (vegan meat pie, in my case) and Mondays was always bubble and squeak
day. However, it'll all last until tomorrow and I'll tidy up the fridge then.<o:p></o:p></span></div>
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<span lang="EN-US" style="color: #1a1a1a;"><b>Mon 26-Nov-12 01:03:44</b></span><span lang="EN-US" style="color: #1a1a1a;"><o:p></o:p></span></div>
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<span lang="EN-US" style="color: #1a1a1a;">"Doing my first 'spread over 2
days' fast day today, had lunch then plan on nothing else until lunch tomorrow,
I'm going to see if I prefer it to doing a fasting day morning to morning with
a 500 calorie meal. This is only my 4th fast day and I already feel better,
have lost a little weight but my tummy feels flatter, so all good so
far!" Good stuff, </span><b><span lang="EN-US" style="color: #1a1a1a; mso-bidi-font-family: Verdana;">madhouse</span></b><span lang="EN-US" style="color: #1a1a1a;">! Here's what Dr Matt P. Mattson (one of Dr Mosley's
scientists) has to say on the subject: 1. A complete fast (no food) with
hydration maintained with non-caloric beverages will be superior to consuming
600 calories on the fasting days. 2. Eating the 600 calories at one meal will
be superior to eating several smaller meals spread throughout the day. By
eating only one meal, the body goes essentially 24 hours with no food. This
results in adaptive cellular stress responses which we believe is particularly
good for the brain. 3. In the case of the 5:2 diet, we do not know whether
better health benefits are realized with two consecutive days of fasting versus
any two days of fasting during the week. It would be much better if you could
just get through a fast day without eating at all. Obviously, very few people
are able to do that, so if you are going to eat a (600 for a man, 500 for a
woman) calorie reduced meal, you are much better to consume that as one meal
than to spread those calories throughout the day. This is because the stress
that going for 24 hours without food places on your brain actually has produced
identifiable positive brain responses such as the growth of new brain cells.
It’s like a workout for the brain. How to add that into an intermittent fasting
or alternate day plan? Easy. Either, take a note of what time you last ate on
the feed day prior to your fast and then do not consume your 600 calorie fast
day allowance until 24 hours has past. So, if you ate at 6pm on a feed day, do
not eat your 600 calories until 6pm on the fast day. That way, you’ve gone 24
hours without food AND you get to eat (albeit a restricted) dinner! If that
doesn’t grab you, eat breakfast on a fast day and then don’t eat again until
your breakfast the next day. The beauty of this WOL is its flexibility, as
well as its simplicity!</span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span lang="EN-US" style="color: #1a1a1a;"><b>Wed 21-Nov-12 13:02:39</b></span><span lang="EN-US" style="color: #1a1a1a;"><o:p></o:p></span></span></div>
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<span lang="EN-US" style="color: #1a1a1a; font-family: inherit; font-size: large;"> I'm still losing weight - now over a stone and a half - and my BMI is 20.66. So I don't want to lose any more. I flirted with 6:1 but wasn't totally happy with it, so I've gone back to 5:2 - but trying to eat more on my eating days. I have thought perhaps I should include a 'feast' day once a week, where I really pig out. Another thought - I'm so used to being sparing with olive oil, for instance, or eating less carbs, etc. I'll just have to try and get used to having bigger portions on my eating days and just forget about weight maintenance. It's a whole different mindset. This may not seem relevant to you, if you've still got weight you want to shift - but, judging by the welter of encouraging stories on these threads, you'll be joining me sometime in the future, I'm sure! <o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span lang="EN-US" style="color: #1a1a1a;">Wed 21-Nov-12 15:29:26</span><span lang="EN-US" style="color: #1a1a1a;"><o:p></o:p></span></span></div>
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<span lang="EN-US" style="color: #1a1a1a; font-family: inherit; font-size: large;">My SonIL raised an interesting question over the weekend: Apart from weight watching, is there any need to limit the meal after a 24 hour fast to less than 5 or 600 calories? Is there any evidence to say we should stick to those amounts? Not sure I've seen any, but I may have missed it.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span lang="EN-US"><a href="http://www.mumsnet.com/Profile?nick=Breadandwine"><b><span style="color: #315584; text-decoration: none;">Breadandwine </span></b></a></span><span lang="EN-US" style="color: #1a1a1a;"><b>Mon 19-Nov-12 17:28:27</b></span><span lang="EN-US" style="color: #1a1a1a;"><o:p></o:p></span></span></div>
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<span lang="EN-US" style="color: #1a1a1a; font-family: inherit; font-size: large;">I'm over 22 hours into my fast now - and I've just finished my daily exercise. Because we've been away for the past few days I've let it slip, so today I did twice as much, really full on - 30 minutes at full pelt. And now I feel absolutely on top of the world! I certainly don't feel hungry, and I'm pretty sure I could go through until tomorrow morn with no problems. I do have a constant supply of good coffee (black) on tap, and I shall gradually replace this with water over the next few fasts - the coffee started off as a 'treat' to myself during a fast, but I'm pretty sure I don't need it nowadays. Must admit I tend to keep an eye on the time through the day and calculate both how many hours I've fasted, and how long to go before I eat. This motivates me to keep going, not that I need much motivation, but it's just something to occupy myself with. Looking forward to my evening meal, veg curry and curried wedges - or stir fry with the same, not made my mind up yet. </span></div>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: inherit;"><span lang="EN-US" style="color: #1a1a1a;"><b>Fri 16-Nov-12 01:04:50</b></span><span lang="EN-US" style="color: #1a1a1a;"><o:p></o:p></span></span></span></div>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span"><span lang="EN-US" style="color: #1a1a1a; font-family: inherit;">To all those who are feeling cold
when they're fasting - and I'm starting to find myself in that company - you
can take heart from research which says that the colder your inner body
temperature, the longer you are probably likely to live! <a href="http://www.medicalnewstoday.com/articles/225148.php"><span style="color: #315584; text-decoration: none;">www.medicalnewstoday.com/articles/225148.php</span></a><o:p></o:p></span></span></span></div>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: inherit;"><span lang="EN-US" style="color: #1a1a1a;"><b>Thu 08-Nov-12 19:57:56</b></span><span lang="EN-US" style="color: #1a1a1a;"><o:p></o:p></span></span></span></div>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: inherit;"><span lang="EN-US" style="color: #1a1a1a;">Hi </span><b><span lang="EN-US" style="color: #1a1a1a; mso-bidi-font-family: Verdana;">literarygeek</span></b><span lang="EN-US" style="color: #1a1a1a;"> How nice to have another vegan on the board! Especially
one who loves food! You'll be able to help me spread the word how well - and
cheaply - we vegans eat. I've just had a terrific curry non carne and rice -
using seitan as the meat substitute. I'd like to PM you my blog - loads of
vegan recipes on there - but I think you need to create a profile first. In the
meantime there's a gorgeous chocolate cake of mine on the recipe thread - for a
feasting day, obviously - that will cost you all of 70p! Looking forward to
hearing about your favourite recipes. <span style="mso-no-proof: yes;"><!--[if gte vml 1]><v:shapetype
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: inherit;"><span lang="EN-US" style="color: #1a1a1a;"><b>Mon 05-Nov-12 23:39:39</b></span><span lang="EN-US" style="color: #1a1a1a;"><o:p></o:p></span></span></span></div>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: inherit;"><span lang="EN-US" style="color: #1a1a1a;">The
way I reduced my wine intake was to make sure I tasted every drop - previously,
I'd pour a glass - then, halfway through the meal half of it would be gone and
I wouldn't have noticed! So then I halved the amount - and I was still taking
sips that didn't register. Now I'm down to 50ml most nights - and I could have
got away with less than that tonight, since this is a fast day for me. I
noticed the same with chocolate - in the past I've divided a piece into 8, and
still got the same mouthful of flavour from each bit as I would have done if
I'd eaten the whole piece in one go.<o:p></o:p></span></span></span></div>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: inherit;"><span lang="EN-US" style="mso-bidi-font-family: "Times New Roman";"><a href="http://www.mumsnet.com/Profile?nick=TheCyclistist"><b><span style="color: #315584; text-decoration: none;">TheCyclistist</span></b><b><span style="color: #315584; mso-bidi-font-family: Verdana;"> </span></b></a></span><span lang="EN-US" style="color: #1a1a1a;">Sun 04-Nov-12 16:03:56</span><span lang="EN-US" style="color: #1a1a1a;"><o:p></o:p></span></span></span></div>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: inherit;"><b><span lang="EN-US" style="color: #1a1a1a; mso-bidi-font-family: Verdana;">ThinkIcan</span></b><span lang="EN-US" style="color: #1a1a1a;"> glad to
hear the BPs gone down, that in itself is huge step away from health problems,
brilliant news. From reading up on Intermittant Fasting and from what some have
said on here it definiately seems to support those with High Blood Pressure in
bringing it down. My doctor has had to drop my dose of Lisinopril by half.<o:p></o:p></span></span></span></div>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: inherit;"><br /></span></span></div>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: inherit;"><span lang="EN-US" style="mso-bidi-font-family: "Times New Roman";"><a href="http://crabsalloverhealth.blogspot.co.uk/2012/09/mark-butcher-emails-michael-mosleys.html"><span style="color: #315584; text-decoration: none;">Mark Butcher</span></a></span><span lang="EN-US" style="color: #1a1a1a;"> emailed the scientists involved in Dr M's programme to ask what
they are recommending now. (This reference has been on the <a href="http://www.mumsnet.com/Talk/big_slim_whatever_weight_loss_club/a1581821-Tips-and-links-for-those-practicing-Intermittent-Fasting-IF-5-2-or-Alternate-Day-Fasting-ADF"><span style="color: #315584; text-decoration: none;">Tips and Links</span></a>
thread since the 17th October.) If anyone hasn't seen this blog, it's well
worth a look. Here's Mark Mattson's response. (He was the fourth scientist on
the programme, IIRC) "It would be much better if you could just get
through a fast day without eating at all. Obviously, very few people are able
to do that, so if you are going to eat a (600 for a man, 500 for a woman)
calorie reduced meal, you are much better to consume that as one meal than to
spread those calories throughout the day. This is because </span><b><span lang="EN-US" style="color: #1a1a1a; mso-bidi-font-family: Verdana;">the
stress that going for 24 hours without food places on your brain actually has
produced identifiable positive brain responses such as the growth of new brain
cells. It’s like a workout for the brain.</span></b><span lang="EN-US" style="color: #1a1a1a;"> How to add that into an intermittent fasting or alternate day
plan? Easy. Either, take a note of what time you last ate on the feed day
prior to your fast and then do not consume your 600 calorie fast day allowance
until 24 hours has past. So, if you ate at 6pm on a feed day, do not eat your
600 calories until 6pm on the fast day. That way, you’ve gone 24 hours without
food AND you get to eat (albeit a restricted) dinner! </span><b><span lang="EN-US" style="color: #1a1a1a; mso-bidi-font-family: Verdana;">If
that doesn’t grab you, eat breakfast on a fast day and then don’t eat again
until your breakfast the next day.</span></b><span lang="EN-US" style="color: #1a1a1a;"> "
(My emphases) All </span><b><span lang="EN-US" style="color: #1a1a1a; mso-bidi-font-family: Verdana;">EnidN</span></b><span lang="EN-US" style="color: #1a1a1a;"> did was to move the start time of her fast from breakfast to
lunch. She then fasted for 24 hours. This WOE is more than just 5:2 - there's
6:1, 4:3, ADF - and probably variations on these. As you yourself have said, if
it works for you, fine. BTW, congratulations on the weight loss!<o:p></o:p></span></span></span></div>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: inherit;"><span lang="EN-US" style="color: #1a1a1a;"><b>Thu 01-Nov-12 23:58:00</b></span><span lang="EN-US" style="color: #1a1a1a;"><o:p></o:p></span></span></span></div>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span"><span lang="EN-US" style="color: #1a1a1a; font-family: inherit;">Hi folks As has been said often,
we're all feeling our own way with this new system - and I for one, am finding
it very liberating. The 'rules' are so flexible that we can all put our own
interpretation on them, providing we: </span></span></span></div>
</div>
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span">
</span><span class="Apple-style-span"></span></span>
</span><br />
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span"><span lang="EN-US" style="color: #1a1a1a; font-family: inherit;">Stick to less than 25% per cent of
the recommended calories (meaning less than 500 calories for women or less than 600 for men in any 24 hour period (up to 36+ if it includes two overnight sleeps);</span></span></span></div>
</div>
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span">
</span></span>
</span><br />
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<span lang="EN-US" style="color: #1a1a1a; font-family: inherit; font-size: large;">Build in a 16 hour complete fast -
to get the most of the health benefits; <o:p></o:p></span></div>
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<span lang="EN-US" style="color: #1a1a1a; font-family: inherit; font-size: large;">Eat sensibly on our eating days; <o:p></o:p></span></div>
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<span lang="EN-US" style="color: #1a1a1a; font-family: inherit; font-size: large;">Ensure we eat a varied diet.* <o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span lang="EN-US" style="color: #1a1a1a;"> I think that </span><b><span lang="EN-US" style="color: #1a1a1a; mso-bidi-font-family: Verdana;">EnidN</span></b><span lang="EN-US" style="color: #1a1a1a;"> is perfectly within these rules - have a normal lunch,
less than 500cals for dinner, then nothing to eat until the next evening when
she can have a normal dinner so the fasting period would be about 28-30 hours.
I have seen this suggested elsewhere. And I tried it once myself. I didn't
continue because I've found not eating breakfast (and thus not flicking the
'appetite switch') and lunch so easy.<o:p></o:p></span></span></div>
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<span lang="EN-US" style="color: #1a1a1a; font-family: inherit; font-size: large;">Today I rose late and had breakfast
around 11am - since I was off to work at 1.30 I decided to call it brunch and
didn't have any lunch. Prior to 5:2 I would have thought I've got to have lunch
before I go out. <o:p></o:p></span></div>
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<span lang="EN-US" style="color: #1a1a1a; font-family: inherit; font-size: large;">Back to the flexibility of this
method - I've come to realise if I do overstep the mark on an evening (or pig
out to use the common parlance), all I have to do is have a 'mini-fast' the
following day - simply cut out breakfast and lunch. I might even build a
'feasting evening' followed by a 'mini-fast' the next day into my weekly
schedule. <o:p></o:p></span></div>
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<span lang="EN-US" style="color: #1a1a1a; font-family: inherit; font-size: large;">*I may have missed out a 'rule' or
two. I'm sure someone will remind me if I have.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span lang="EN-US" style="color: #1a1a1a;"><b>Thu 01-Nov-12 00:08:59</b></span><span lang="EN-US" style="color: #1a1a1a;"><o:p></o:p></span></span></div>
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<span lang="EN-US" style="color: #1a1a1a; font-family: inherit; font-size: large;">Thanks for the kind words, folks! <span style="mso-no-proof: yes;"><!--[if gte vml 1]><v:shape id="Picture_x0020_35"
o:spid="_x0000_i1026" type="#_x0000_t75" style='width:19pt;height:19pt;
visibility:visible;mso-wrap-style:square'>
<v:imagedata src="file://localhost/Users/christinebrunsch/Library/Caches/TemporaryItems/msoclip/0/clip_image005.gif"
o:title=""/>
</v:shape><![endif]--><!--[if !vml]--><img border="0" height="21" src="file://localhost/Users/christinebrunsch/Library/Caches/TemporaryItems/msoclip/0/clip_image006.png" v:shapes="Picture_x0020_35" width="21" /><!--[endif]--></span> Fasted 22 hours today - found it
a breeze! [smuggitsmiley] I know it doesn't suit everyone, but for me, it
works. Thinking about it, though, I didn't jump into this long a fast
straightaway, I built up to it gradually. Maybe, for those finding it
difficult, if you cut down breakfast and lunch calories and build up the
evening calories, you might find it easier first to miss breakfast - and then
lunch. I'm still curious as to how long I can fast for before I feel any
hunger - I may have to wait until I'm on my own for a couple of days. I must
admit, it would seem weird not to have a meal in the evening. But it must have
been common for our forebears to have gone without food for several days! Just
realised, with the constant feast and famine they experienced - they were the
original yo-yo dieters! <span style="mso-no-proof: yes;"><!--[if gte vml 1]><v:shape
id="Picture_x0020_36" o:spid="_x0000_i1025" type="#_x0000_t75" style='width:19pt;
height:19pt;visibility:visible;mso-wrap-style:square'>
<v:imagedata src="file://localhost/Users/christinebrunsch/Library/Caches/TemporaryItems/msoclip/0/clip_image007.gif"
o:title=""/>
</v:shape><![endif]--><!--[if !vml]--><img border="0" height="21" src="file://localhost/Users/christinebrunsch/Library/Caches/TemporaryItems/msoclip/0/clip_image008.png" v:shapes="Picture_x0020_36" width="21" /><!--[endif]--></span> Back to another theme that is
coming up regularly on these threads - the feeling of control that people are experiencing
on this WOL. After years of having to watch everything I eat (I have a gold
card from WW from twentyodd years ago!), food is no longer as important to me
as it once was. I now feel as if I have finally gained control over my food
intake, and weight - not to mention health! And the method is spreading! I was
offered a piece of petit pain au chocolat that one of my students had made in
my breadmaking class this morning, and had to decline since I was fasting.
"Oh, are you doing that too?" she exclaimed, "My husband and I
have been on the 5:2 plan since the Horizon programme - it's great, isn't
it?" The ensuing conversation could have been lifted straight from these
threads! Of course I told her about all you guys on here, and how friendly we
all are - so we may well see her here.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><br /></span>
<span class="Apple-style-span" style="font-size: large;"><br /></span>
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-size: small;"></span></span></span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; margin: 0px;">
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #333333; line-height: 15px;"><b>Thursday 1st November.</b></span><br /><span class="Apple-style-span" style="color: #333333; line-height: 15px;">*Here's <a href="http://www.mumsnet.com/Talk/big_slim_whatever_weight_loss_club/a1596292-5-2-Diet-Thread-Part-Six-Nows-the-time-to-de-lurk-and-chat-with-us">a link to the current thread</a> on this way of eating on the Mumsnet forum. It's a mine of information, and the posters on there have virtually all adopted this or similar </span></span></span></div>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333; font-family: inherit; line-height: 15px;">versions of IF with a great deal of success.</span></span></span></div>
<div>
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333; font-family: inherit; line-height: 15px;"><br /></span></span></span></div>
<span class="Apple-style-span" style="font-family: inherit;"><br /></span>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><b><span lang="EN-US" style="color: #315584; mso-bidi-font-family: Verdana;">ManOnBoard</span></b><b><span lang="EN-US" style="color: #1a1a1a; mso-bidi-font-family: Verdana;"> </span></b><span lang="EN-US" style="color: #1a1a1a;">Wed 31-Oct-12 10:00:10</span><span lang="EN-US" style="color: #1a1a1a;"><o:p></o:p></span></span></div>
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<span lang="EN-US" style="color: #1a1a1a; font-family: inherit; font-size: large;">Just been for a medical and will
have to wait for the results of the bloods but the nurse did comment favourably
on my blood pressure 112/70. This is quite a significant change from previous
years where it stayed aroud the 118/85 mark which I completely attribute to
this WOE and, of course, the significant weight loss. As for people feeling
more active on fast days, I agree, this may well be genetic but also our bodies
reacting positively to the chemical change as we burn fat, similar to
endorphines being released by exercise<o:p></o:p></span></div>
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<a href="http://www.blogger.com/blogger.g?blogID=8015179386642966363" style="clear: left; float: left; margin-bottom: 1em; margin-left: 1em;"></a><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span lang="EN-US" style="color: #1a1a1a;"><b>Wed 31-Oct-12 01:45:18</b></span><span lang="EN-US" style="color: #1a1a1a;"><o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span lang="EN-US" style="color: #1a1a1a;">Realised after I last posted, I had
no need to worry - since I'm on my weekly fast from after dinner tonight until
dinner tomorrow night, I'm already 'in the zone'! Once in this frame of mind I
find it easy to resist temptation - in fact, weirdly, temptation doesn't seem
to figure, ATM! It seems that more people are reporting that they are feeling
good on their fasting days. There's a theme developing: "Feeling more
alive," says </span><b><span lang="EN-US" style="color: #1a1a1a; mso-bidi-font-family: Verdana;">Laska</span></b><span lang="EN-US" style="color: #1a1a1a;">; "I always seem to have more energy after a fast,"
says </span><b><span lang="EN-US" style="color: #1a1a1a; mso-bidi-font-family: Verdana;">Blondie</span></b><span lang="EN-US" style="color: #1a1a1a;">; I
myself feel fantastic after a 22 hour fast. Many posters say they're looking
forward to their fast days. Seems to me there's a perfectly logical reason for
this phenomenon - I'll run it past you guys to see what your reaction to it
is: During our hunter-gatherer days, the more alert we were whilst deprived of
food, the easier it would have been for us to find some. Successful hunters
would have passed their genes down to us. So you could say we're <i>supposed</i>
to feel good when fasting. About not feeling hunger when fasting: put simply,
hunger would have been a distraction in the search for food - it just would
have got in the way and made us less successful hunters. (See my musings on the
'hunger switch' on the <a href="http://www.mumsnet.com/Talk/big_slim_whatever_weight_loss_club/a1581821-Tips-and-links-for-those-practicing-Intermittent-Fasting-IF-5-2-or-Alternate-Day-Fasting-ADF"><span style="color: #315584; text-decoration: none;">Tips and Links
thread - 29th Oct)</span></a> Sense? Or nonsense? What do you reckon?<o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333; font-family: inherit; line-height: 15px;"><span lang="EN-US" style="color: #1a1a1a;"><b>Tue 30-Oct-12 20:38:01</b></span><span lang="EN-US" style="color: #1a1a1a;"><o:p></o:p></span></span></span></span></div>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333; font-family: inherit; line-height: 15px;"></span></span></span></div>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333; line-height: 15px;"><span lang="EN-US" style="color: #1a1a1a; font-family: inherit;">I'm happy to report that after a normal day yesterday, I reclaimed my missing belt notch this morning! And then I found I'd lost two of the four pounds I'd gained - result! I've fasted all day today - only had half a mug of warm water up until lunchtime when I had a coffee, and felt no ill-effects - and I was working! This afternoon, still with only a couple of coffees inside me, I did my daily 15 minutes of vigorous exercise, feeling great! I did the full 16 hours plus before the evening meal - and I ate very well (but still less than I used to eat prior 5:2). I've just had a sweet - strawberries and grapes with some soya milk - and I'm now absolutely stuffed. Tomorrow I'll do a proper fast day and I expect to be back to where I was before the weekend! The next few hours is the danger period for me - my appetite switch is full on, ATM, and I'm susceptible to the remains of the curry on the stove - plus all the goodies I have to hand. Made a huge (1.2kg) semi-focaccia last night, with toasted sesame seeds, and I've got tomorrow's chunk in the breadbin which I can't stop thinking about...</span></span></span></span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><br /></span>
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-size: small;"></span></span></span><br />
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #333333; line-height: 15px;"><br /></span><span class="Apple-style-span" style="color: #333333; line-height: 15px;"></span></span></span></div>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333; font-family: inherit; line-height: 15px;"><span lang="EN-US" style="color: #1a1a1a;"><b>Sun 28-Oct-12 23:08:04</b></span><span lang="EN-US" style="color: #1a1a1a;"><o:p></o:p></span></span></span></span></div>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333; font-family: inherit; line-height: 15px;"></span></span></span></div>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333; font-family: inherit; line-height: 15px;"><span lang="EN-US" style="color: #1a1a1a;">I wanted the last post to stand on its own - but thought I would add this: I've eaten, over the past three days, more food than I have in a long time. Beginning with a large lunch at the pub on Friday, continuing with a huge dinner plus pudding Friday and Saturday night; 2 large breakfasts; two large lunches, etc, etc. I'm home now, and I've eaten a roast dinner with all the potatoes and veg, 4 or 5 biscuits plus assorted chocolate liqueurs and chocolate-covered marzipan. Boy, have I lain down some fat reserves! I've put on at least 4 pounds and I can no longer do up the last notch on my belt! Now I'm having an evening cup of cocoa </span><b><span lang="EN-US" style="color: #1a1a1a;">and I'm eyeing up the biscuit tin again!</span></b><span lang="EN-US" style="color: #1a1a1a;"> <img height="21" src="file://localhost/Users/christinebrunsch/Library/Caches/TemporaryItems/msoclip/0/clip_image002.png" style="cursor: move;" v:shapes="Picture_x0020_1" width="21" /> Ps. I forgot to mention the copious amounts of real ale, wine and port I've consumed over the weekend. Mind you, we all had a wonderful time - and we actually did some walking! Honest! </span></span></span></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><b><span lang="EN-US" style="color: #1a1a1a;">myjoy</span></b><span lang="EN-US" style="color: #1a1a1a;"> <b>Sat 27-Oct-12 07:10:42</b> </span></span><br />
<span class="Apple-style-span" style="font-size: large;"><span lang="EN-US" style="color: #1a1a1a; font-family: inherit;">"Hiya, after asking last week about breastfeeding (thanks to those who responded) and IF and then doing my own research I decided to just give it a go. So far, it's been brilliant. I am feeling really well, not weak or light headed, baby is well and milk supply not affected. Even with broken sleep I have more energy than I've had in ages and my mind feels alert. My first 2 fast days were so do-able that I decided to add a third and though it's early days I feel like this could definitely be a permanent way of life. Since I've gained weight steadily with 2 pregnancies I have 6 stone to lose, but for the first time it doesn't feel daunting to get back to health."<o:p></o:p></span></span></div>
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<span lang="EN-US" style="color: #21516d; font-family: inherit; font-size: large;">Fontana's
protein rule to keep IGF1 low = 0.8 grams of protein per kilogram of body
weight per day. For those in the other side of the pond = 0.028 ounces of
protein per 2.2 pounds of body weight per day. This is sensible except for
bodybuilders, regular exercisers and those under great stress. Fontana asserts
this in the video by saying that the "Cronies" don't exercise
regularly (eg running, cycling, etc) and just do "some" strength
training 2 or 3 times a week.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><br /></span></div>
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<span lang="EN-US" style="color: #21516d; font-family: inherit; font-size: large;">To
put things in perspective:<o:p></o:p></span></div>
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<!--[if !supportLists]--><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span lang="EN-US" style="color: #21516d; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">◦<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-weight: normal; font: 7.0pt "Times New Roman"; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US" style="color: #21516d;">One egg contains 6 to 7 grams of protein.<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span lang="EN-US" style="color: #21516d; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">◦<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-weight: normal; font: 7.0pt "Times New Roman"; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US" style="color: #21516d;">100 grams (3.5 ounces) of meat, poultry, fish contain between 17
to 27 grams of protein.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: 36pt; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; tab-stops: 11.0pt 36.0pt; text-autospace: none; text-indent: -36pt;">
<!--[if !supportLists]--><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span lang="EN-US" style="color: #21516d; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">◦<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-weight: normal; font: 7.0pt "Times New Roman"; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US" style="color: #21516d;">One cup of beans contains 15 grams of protein.<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span lang="EN-US" style="color: #21516d; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">◦<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-weight: normal; font: 7.0pt "Times New Roman"; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US" style="color: #21516d;">One cup of cooked rice = 6 grams of protein.<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span lang="EN-US" style="color: #21516d; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">◦<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-weight: normal; font: 7.0pt "Times New Roman"; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US" style="color: #21516d;">30 grams of seeds (1 ounce) = 6 grams of protein.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: 36pt; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; tab-stops: 11.0pt 36.0pt; text-autospace: none; text-indent: -36pt;">
<!--[if !supportLists]--><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span lang="EN-US" style="color: #21516d; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">◦<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-weight: normal; font: 7.0pt "Times New Roman"; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US" style="color: #21516d;">On cup of milk = 8 - 9 grams of protein.<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span lang="EN-US" style="color: #21516d; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">◦<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-weight: normal; font: 7.0pt "Times New Roman"; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US" style="color: #21516d;">30 grams of firm cheese = 6 to 10 grams of protein.<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span lang="EN-US" style="color: #21516d; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">◦<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-weight: normal; font: 7.0pt "Times New Roman"; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US" style="color: #21516d;">30 grams of soft cheese = 2 to 4 grams of protein.<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span lang="EN-US" style="color: #21516d; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">◦<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-weight: normal; font: 7.0pt "Times New Roman"; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US" style="color: #21516d;">Once slice of bread = 2 to 3 grams<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span lang="EN-US" style="color: #21516d; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">◦<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-weight: normal; font: 7.0pt "Times New Roman"; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US" style="color: #21516d;">One cup of corn = 4 grams<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span lang="EN-US" style="color: #21516d; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">◦<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-weight: normal; font: 7.0pt "Times New Roman"; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US" style="color: #21516d;">one apple, banana or orange = 1 gram<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span lang="EN-US" style="color: #21516d; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">◦<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-weight: normal; font: 7.0pt "Times New Roman"; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US" style="color: #21516d;">Cottage cheese, 1 cup, 25 grams<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span lang="EN-US" style="color: #21516d; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">◦<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-weight: normal; font: 7.0pt "Times New Roman"; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US" style="color: #21516d;">Yogurt, 1 cup, 8 to 9 grams<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span lang="EN-US">(BTW, </span><span lang="EN-US" style="color: #1a1a1a;">The Fasting Doctor
thinks that 0.8g per kilo of bodyweight is too much.)<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><span style="font-family: inherit;">T</span></span><span style="color: #1a1a1a; font-family: inherit; font-size: large;">his, from Brad Pilon, the ‘Eat Stop Eat’ guy, is worth quoting
in full:</span></div>
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<span lang="EN-US" style="color: #1a1a1a; font-family: inherit; font-size: large;">“Basically, fasting gives your body a chance to house-keep,” he
says. “Constant growth is <i>not</i> a good thing. There must be time for
recovery and rebuilding at a cellular level if optimal health is the goal.”
Pilon boycotts all calories during his biw</span><span lang="EN-US" style="color: #1a1a1a; font-family: "times" , "times new roman" , serif; font-size: large;">eekly, 24-hour fasts; these typically
run from 2pm to 2pm, leaving no single day completely deprived of food (and,
says Pilon, “I get to sleep through most of the fast”). “Fat loss starts at
about 12 hours into a fast,” he says, “and plateaus at around 18 hours.” At
this point, the body is busying itself with autophagy*. It is also in ketosis,
a term you may recall if you have ever dabbled with Atkins – when the body has
exhausted its glucose reserves and is tucking into fat.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: left;">
<span class="Apple-style-span" style="font-family: "times" , "times new roman" , serif; font-size: large;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: "times" , "times new roman" , serif;"><span lang="EN-US" style="color: #1a1a1a; font-size: large;">* When IGF-1 levels drop – as happens in a fast state – the body
slows production of new cells and instead repairs old ones. This is
“autophagy”, a word derived from the Greek for “self-eating"</span><span class="Apple-style-span" style="color: #1a1a1a; font-size: large; line-height: 15px;">.</span></span></div>
<div style="text-align: left;">
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</span></span>
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<span class="Apple-style-span" style="font-family: "times" , "times new roman" , serif; font-size: large;">
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333; font-family: "times" , "times new roman" , serif; line-height: 15px;"><span lang="EN-US" style="color: #1a1a1a;"><b>Mon 22-Oct-12 20:38:12</b></span><span lang="EN-US" style="color: #1a1a1a;"><o:p></o:p></span></span></span></div>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333; font-family: "times" , "times new roman" , serif; line-height: 15px;"><span lang="EN-US" style="color: #1a1a1a;">Thanks, </span><b><span lang="EN-US" style="color: #1a1a1a; mso-bidi-font-family: Verdana;">mocnk</span></b><span lang="EN-US" style="color: #1a1a1a;">. Hope you get together soon. If it's any consolation
(and it probably won't be) when you do get your partner back on this WOE, he'll
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there'll be landmarks that tell us we're slowly regaining control over our
lives. It might be fitting into a favourite pair of jeans, or deciding you can
bring a regular pub lunch into your routine, or whatever. I've belatedly
realised I don't have to have lo-cal lemonade in my pre-dinner shandy - I can
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<span class="Apple-style-span" style="font-family: "times" , "times new roman" , serif;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #1a1a1a; line-height: 15px;">
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333; font-family: "times" , "times new roman" , serif; line-height: 15px;"><span lang="EN-US" style="color: #1a1a1a;"><b>Thu 18-Oct-12 00:42:16</b></span><span lang="EN-US" style="color: #1a1a1a;"><o:p></o:p></span></span></span></div>
<div style="text-align: left;">
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333; font-family: "times" , "times new roman" , serif; line-height: 15px;">
<span lang="EN-US" style="color: #1a1a1a;">Hi folks I've been fasting all day - had a very filling plate of chilli
non carne with a baked potato around 7 - and I can't believe just how good I
feel, how much energy I have! The dinner came to just under 300 cals - and
that's all I've had today apart from some good filter coffee. I spent the
evening with 5 friends, playing cards - they were all drinking wine, while I
had black coffee and some fruit juice. I had no desire for the wine, yet I love
a dry red! There were bowls of snacks passed around all evening and once again I
never even thought of taking any. This is so different from my usual behaviour
I find it slightly weird! I generally have a mug of cocoa at this time of
night, and I have a homemade Chelsea bun in the freezer calling my name
(although I'm not hungry in the slightest, it's just that those other 300
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333; font-family: "times" , "times new roman" , serif; line-height: 15px;"><b><span lang="EN-US" style="color: #1a1a1a; mso-bidi-font-family: Verdana;">Phacelia</span></b><span lang="EN-US" style="color: #1a1a1a;">, when I
began this WOE back in February, I was very cautious about it and thought I'd
do it very gradually. In fact I just cut my calories in half on two days a
week. So I'd have half my usual breakfast, half my usual lunch and half my
usual dinner. I imagined I'd lose the 3 or so lbs I'd put on over Christmas,
but in fact I lost that very quickly and just carried on losing. It was only after
the Horizon programme that I went down to 600 calories. This is just a
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<v:imagedata src="file://localhost/Users/christinebrunsch/Library/Caches/TemporaryItems/msoclip/0/clip_image001.gif"
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</v:shape><![endif]--><!--[if !vml]--><img height="21" src="file://localhost/Users/christinebrunsch/Library/Caches/TemporaryItems/msoclip/0/clip_image002.png" v:shapes="Picture_x0020_48" width="21" /><!--[endif]--></span> [15 minutes later] Well, I went
for the Chelsea bun option - although I only ate 7/11ths of it. The whole bun
worked out at roughly 262 calories <span style="mso-no-proof: yes;"><!--[if gte vml 1]><v:shape
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(no milk, I'm a vegan) at around 15. So the day's tally looks like
this: ........Dinner - 294 .....Fruit juice - 50 Chelsea bun -
167 ..........Cocoa - 15 ..........Total - 526 (Now I just have to figure out
how to make a low-cal Chelsea bun!)<o:p></o:p></span></span></span></div>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333; font-family: "times" , "times new roman" , serif; line-height: 15px;"><b><span lang="EN-US" style="color: #1a1a1a;">Mon 15-Oct-12 11:20:22</span><span lang="EN-US" style="color: #1a1a1a;"><o:p></o:p></span></b></span></span></div>
<div style="text-align: left;">
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333; font-family: "times" , "times new roman" , serif; line-height: 15px;">
<span lang="EN-US" style="color: #1a1a1a;">Just watched a bit of the Horizon film and was inspired to do the
'Standing on one leg with eyes closed test'. I managed 21 seconds on my right
leg - and 28 seconds on my left before I got bored and stopped. I think that's <s>excellent</s>
pretty good for a bloke my age! </span><!--EndFragment-->
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<div class="separator" style="clear: both; text-align: center;">
<span class="Apple-style-span" style="font-family: "times" , "times new roman" , serif;"><a href="http://www.blogger.com/blogger.g?blogID=8015179386642966363" style="margin-left: 1em; margin-right: 1em;"></a></span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 15px;"><br /></span></span></span>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #333333;"><br /></span><span class="Apple-style-span" style="color: #333333; line-height: 15px;"><br /></span><span class="Apple-style-span" style="line-height: 15px;"></span></span></div>
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<span lang="EN-US"><o:p><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><b>Sunday 14th October</b></span></o:p></span></div>
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<span lang="EN-US" style="color: #1a1a1a;"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">I began this woe, fasting on Monday's and Wednesdays, both days when I don't do any teaching. I was initially very wary of fasting on a work day. However, since I've fasted all day without feeling any ill effects (or hunger) 3 times now, I'm happy to do it any time. On those three days I wasn't going to eat until I found myself hungry - on each occasion I've eaten my evening meal around 6.30-7 still not feeling hungry. It won't be long before I go right through just to see when hunger kicks in. This not feeling hungry all day is something I just would not have believed of myself only 2 weeks ago! <span lang="EN-US" style="color: #1a1a1a;"> I'm aware that others need to start their fasting day with a breakfast - some using all 500 or 600 calories in one go - and then not eating until breakfast next day. Not sure I could do that. </span> If I'm going to eat I'd rather eat dinner - with a glass of wine - later in the day.<o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #1a1a1a;"><b>Tuesday 9th October</b></span><span class="Apple-style-span" style="line-height: 15px;"></span></span></div>
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<span class="Apple-style-span" style="line-height: 15px;"><span lang="EN-US" style="color: #1a1a1a; font-family: inherit; font-size: large;">I've found it's best if I eat nothing during the day, and have a big meal in the evening. That way I can have all the trimmings and treats and still come in between 5-600 calories. It's weird - when I don't eat I don't feel hungry; when I do have breakfast, half an hour later I'm hungry again! <img height="21" src="file://localhost/Users/christinebrunsch/Library/Caches/TemporaryItems/msoclip/0/clip_image002.png" style="cursor: move;" v:shapes="Picture_x0020_41" width="21" /> So not eating during the day is for me! <o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-size: large; line-height: 15px;"><span lang="EN-US" style="color: #1a1a1a; font-family: inherit;"> My worst time in terms of - well, guzzling for want of a better word - is late at night. I stay up very late, often it's 2am or later before I go to bed. The trouble is I get hungry (not on my fast days, funnily enough) and I almost always have something interesting on the stove (lentil and potato curry, ATM, which is one of my favourites). So before I know it, I have the pan in front of me and I'm reaching for the bottle of (homemade) red. I'm aware I don't need to lose any more weight (I've recently - this week, changed to 6:1), but I don't want to put any on, either. I'm lucky in that I can eat a good meal before bed and sleep like a top. Last week I ate what was supposed to be the next days's dinner - at 2 in the morning! To compensate, I've realised a short fast following any binge eating, should balance things out a bit. So I won't eat until dinner tonight, when I'll have a normal meal. As others have said many times - no guilt on this WOE! <img height="21" src="file://localhost/Users/christinebrunsch/Library/Caches/TemporaryItems/msoclip/0/clip_image004.png" style="cursor: move;" v:shapes="Picture_x0020_43" width="21" /> <o:p></o:p></span></span></div>
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<span lang="EN-US" style="color: #1a1a1a;"><b><span class="Apple-style-span" style="font-family: inherit; font-size: large;">Wednesday 3rd October</span></b></span></div>
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<span lang="EN-US" style="color: #1a1a1a;"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">Had my best fasting day yet, today - here's how it went:</span></span></div>
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<span lang="EN-US" style="color: #1a1a1a;"><span class="Apple-style-span" style="font-family: inherit; font-size: large;"> After a complete fast all day I thought I’d look again at my evening meal – with 600 calories to play with, I could have a pud, couldn’t I? As a vegan, I’m used to thinking out of the box, so I wondered if I could replace carbs with broccoli? And did I really need the chopped sausage? In the end, my evening meal looked like this:</span></span></div>
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<span lang="EN-US" style="color: #1a1a1a;"><span class="Apple-style-span" style="font-family: inherit; font-size: large;"> Pre-dinner drink, 100g stout (homebrew) – 37 cals </span></span></div>
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<span lang="EN-US" style="color: #1a1a1a;"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">Chili and beans – 171 cals</span></span></div>
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<span class="Apple-style-span" style="line-height: 15px;"><span lang="EN-US" style="color: #1a1a1a;"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">100g broccoli – 31 cals </span></span></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #1a1a1a; line-height: 15px;">50g red wine </span><span class="Apple-style-span" style="color: #1a1a1a; line-height: 15px;">– 43 cals</span></span></div>
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<span class="Apple-style-span" style="color: #1a1a1a; line-height: 15px;"><span class="Apple-style-span" style="font-family: inherit; font-size: large;"> </span></span></div>
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<span class="Apple-style-span" style="color: #1a1a1a; line-height: 15px;"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">(The broccoli substitution was really tasty! And it worked fine without the sausage chunks.) Total calories so far - 282. </span></span></div>
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<span class="Apple-style-span" style="color: #1a1a1a; line-height: 15px;"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">So, what to have for a pud? I quite fancied pancake and strawberries - since we had some that were going over and needed using up. </span></span></div>
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<span class="Apple-style-span" style="color: #1a1a1a; line-height: 15px;"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">1 small pancake (using 12.5g flour) – 45 cals</span></span></div>
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<span class="Apple-style-span" style="color: #1a1a1a; line-height: 15px;"><span class="Apple-style-span" style="font-family: inherit; font-size: large;"> 50g strawberries (blitzed in MW) – 14 cals </span></span></div>
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<span class="Apple-style-span" style="color: #1a1a1a; line-height: 15px;"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">5g Benedictine – 15 cals </span></span></div>
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<span class="Apple-style-span" style="color: #1a1a1a; line-height: 15px;"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">20g soya cream – 38 cals </span></span></div>
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<span class="Apple-style-span" style="color: #1a1a1a; line-height: 15px;"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">Total 102 cals </span></span></div>
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<span class="Apple-style-span" style="color: #1a1a1a; line-height: 15px;"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">So 282 plus 102 = 384 calories so far today. </span></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #1a1a1a; line-height: 15px;">Ps. There’s a bar of Green and Black’s chocolate in the cupboard, calling my name…</span><span class="Apple-style-span" style="line-height: 15px;"></span></span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><a href="http://www.blogger.com/blogger.g?blogID=8015179386642966363" style="margin-left: 1em; margin-right: 1em;"></a></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 15px;"><b><br /></b></span></span><span class="Apple-style-span" style="color: #333333; line-height: 15px;"> </span><span class="Apple-style-span" style="line-height: 15px;"> </span><span class="Apple-style-span" style="color: #1a1a1a; line-height: 15px;"> </span><br /><span class="Apple-style-span" style="color: #333333; line-height: 15px;"><b>Wednesday 26th September.</b></span><br /><span class="Apple-style-span" style="color: #333333; line-height: 15px;">Typical day's menu:</span><br /><span class="Apple-style-span" style="color: #333333; line-height: 15px;">The total comes to around 550 for the day - and I feel quite full after eating all that!</span><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 15px;"><b><br /></b></span></span></span><br />
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<span class="Apple-style-span" style="color: #333333; line-height: 15px;">Things have moved on apace since I last posted. I have now adopted a 6:1 way of eating (WOE) - 6 days of eating normally, and one day fasting. My weight has more or less stabilised at around 60kg first thing in the morning. I've lost 6 or 7 kilos and I've now got 3 new notches in my belt. I've moved to 6:1 because I don't want to lose any more weight. </span></span></span><br />
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<span class="Apple-style-span" style="line-height: 15px;"><span lang="EN-US" style="color: #1a1a1a; font-family: inherit; font-size: large;">[Finally found a group of like-minded fasters here on Mumsnet, of all places. Here's my first post on the 5:2 diet thread:] </span></span></div>
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<span class="Apple-style-span" style="color: #333333; font-size: large; line-height: 15px;"><span lang="EN-US" style="color: #1a1a1a; font-family: inherit;">I've been practicing 5:2 eating ,
after a fashion, for getting on to 8 months now. After reading a lot of
research on CR and IF, I thought I'd start it by having just half my normal
calories two days a week - for the health benefits more than anything. So for 6
months I ate half a breakfast, half a lunch and half a dinner. As a by-product
I thought I would lose the kilo or so that I'd added over last Christmas - but
in the event I lost that kilo pretty quickly and, over the last 6 months I lost
4 kilos altogether. Since then I've gone down to 600 calories or less and I've
lost a further kilo. All this without even trying (yes, I am one of those
annoying blokes, I'm afraid!) As others have said, it doesn't matter when you
eat on your fasting days. I have ground flaxseeds (for omega 3 - I'm a vegan)
with apple juice for breakfast; mushrooms and tomatoes fried in One-cal olive
oil with balsamic vinegar for lunch; and a celery/mushroom/cabbage-heavy chilli
non carne with a small baked potato, for dinner, along with 50g of red wine. I
make enough of this for two meals - I'll have half of this on each of my fast
days, Monday and Wednesdays. I generally feel stuffed after this meal. As a
treat I have filter coffee on my fast days instead of the instant stuff. But,
really, I find the fasting days very easy now - although the first week or two
were a bit of a struggle. I have to say I've never felt better. I spent 4
hours on the dance floor on Saturday night, drank 3 pints of beer, a large
glass of red and a Jaegerbomb - and was up and out for a swim by 8 in the
morning. And I'm in my mid-seventies! I'm not too bothered about the longevity
aspect of this lifestyle, but the thought of a healthy old age very much
appeals to me!<o:p></o:p></span></span></div>
<span class="Apple-style-span" style="color: #333333; font-family: inherit; font-size: large; line-height: 15px;">
</span><br />
<div class="MsoNormal">
<span class="Apple-style-span" style="color: #333333; font-family: inherit; font-size: large; line-height: 15px;"><br /></span></div>
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #333333; line-height: 15px;">
</span>
</span><br />
<div class="MsoNormal">
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333; font-family: inherit; line-height: 15px;"><br /></span></span></div>
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #333333; line-height: 15px;">
</span>
</span><br />
<div class="MsoNormal">
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333; font-family: inherit; line-height: 15px;"><b>17th September 2012</b></span></span></div>
<span class="Apple-style-span" style="font-family: inherit; font-size: large;">
<span class="Apple-style-span" style="color: #333333; line-height: 15px;">For the last couple of weeks I've been reducing my calories on my fasting days to 600 calories or less.</span></span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #333333;"><br /></span>
<span class="Apple-style-span" style="color: #333333; line-height: 15px;">Breakfast - 20g ground flaxseeds (for the Omega 3) + 20g apple juice - 109 calories</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: inherit; font-size: large; line-height: 15px;">Lunch - Combination of sliced mushrooms and tomatoes - roughly 35 calories</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: inherit; font-size: large; line-height: 15px;">Dinner - Chilli non carne made with a low calorie veg stew plus red kidney beans and a Fry's vegan sausage cut into chunks and a small baked potato. And a small glass (50g) red wine.</span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #333333;"><br /></span>
<span class="Apple-style-span" style="color: #333333;"><br /></span>
<span class="Apple-style-span" style="color: #333333; line-height: 15px;">Looking for the benefits of IF as regards Alzheimers and came across this <a href="http://www.guardian.co.uk/society/2012/feb/18/fasting-protect-brain-diseases-scientists">Guardian article</a> from Feb. 2012. Very informative, with great links in the comments section.</span></span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #333333;"><br /></span>
<span class="Apple-style-span" style="color: #333333;"><br /></span>
<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 15px;">Today's food intake - fairly typical:</span></span></span><br />
<span class="Apple-style-span" style="color: #333333; font-size: large;"><span class="Apple-style-span" style="font-family: inherit; line-height: 15px;">Breakfast - 20g porridge oats and 1 teaspoon blackstrap molasses</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-size: large;"><span class="Apple-style-span" style="font-family: inherit; line-height: 15px;">Lunch - 37g wholemeal bread with 16g mushroom pate, 30g beetroot and half a tomato</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-size: large;"><span class="Apple-style-span" style="font-family: inherit; line-height: 15px;">Dinner - veg curry comprising onion, celery, green pepper, courgette and mushrooms plus tomato puree and flavourings. The whole dish was around 150 calories, which was enough for two meals. So I had half of this with one boiled potato and some broccoli. About 170 calories all told.</span></span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #333333;"><br /></span>
<span class="Apple-style-span" style="color: #333333; line-height: 15px;">More people coming on board the IF programme - my brother-in-law, who has diabetes type 2 is giving it a go. And I learned today that my daughter's in-laws have begun the programme, Calorie Restricting down to 600 calories 2 days a week.</span></span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #333333;"><br /></span>
<span class="Apple-style-span" style="color: #333333; line-height: 15px;"><span class="Apple-style-span" style="color: black; line-height: normal;"></span></span>
<span class="Apple-style-span" style="color: #333333; line-height: 15px;"></span>
</span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #333333; line-height: 15px;"></span>
<span class="Apple-style-span" style="color: #333333; line-height: 15px;">The more I look at intermittent fasting (IF), the more beneficial it appears. Here's an interesting article on <a href="http://www.economist.com/blogs/babbage/2012/02/fasting-and-cancer">IF and cancer</a>. </span></span><br />
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333; line-height: 15px;"><br /></span></span>
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333; line-height: 15px;"><br /></span></span></span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; margin: 0px;">
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #333333; line-height: 15px;"><b>Monday 20th August.</b></span><br /><span class="Apple-style-span" style="color: #333333; line-height: 15px;">Co-incidentally, I've just dropped my calories on my CR days down to 600 calories or less.</span><br /><span class="Apple-style-span" style="color: #333333; line-height: 15px;">Here's <a href="http://www.scientificpsychic.com/health/calorie-restriction.html">another website</a> I've come across, with lots of interesting references and links:</span><br /><span class="Apple-style-span" style="color: #333333; line-height: 15px;">Although the psychic reference on the site is a little disconcerting, the info and links seem to be on the up and up.</span></span></div>
<div>
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333; font-family: inherit; line-height: 15px;"><br /></span></span></div>
<span class="Apple-style-span" style="font-family: inherit;"><br /></span>
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333; line-height: 15px;"><br /></span></span>
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333; line-height: 15px;"><b>Wednesday 8th August 2012</b></span></span></span><br />
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333; line-height: 15px;"><br /></span></span>
<span class="Apple-style-span" style="color: #333333; font-size: large; line-height: 15px;">Terrific Horizon programme on the subject on BBC2 last night - here i</span><span class="Apple-style-span" style="color: #333333; font-size: large; line-height: 15px;">t is on the blog, </span><span class="Apple-style-span" style="color: #333333; font-size: large; line-height: 15px;"><a href="http://leangainsguide.com/diet/igf-1-and-fasting/">LeanGainsGuide</a></span></span><br />
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #333333; font-size: large; line-height: 15px;"><br /></span>
<span class="Apple-style-span" style="color: #333333; font-size: large; line-height: 15px;">And <a href="http://www.bbc.co.uk/news/health-19112549">here's a precis</a> of the Horizon programme </span><span class="Apple-style-span" style="color: #333333; font-size: large; line-height: 15px;"> </span></span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; margin: 0px; min-height: 1px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; padding: 0px;">
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><br /></span></div>
<span class="Apple-style-span" style="font-family: inherit; font-size: large;">
<span class="Apple-style-span" style="color: #333333; line-height: 15px;">In the meantime I came across this article on <a href="http://www.livestrong.com/article/281551-alternate-day-fasting-diet/">Alternate Day Fasting</a> (also known </span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: inherit; font-size: large; line-height: 15px;">as Every Other Day fasting (EOD). This was also looked at in the programme.</span><br />
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #333333; font-size: large;"><br /></span>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #333333; line-height: 15px;">The main conclusion the programme came to - or rather the presenter came to - was that 2 days fasting a week would improve many health indices and also lead to significant weight loss. He intends to continue with this.</span><br /><span class="Apple-style-span" style="color: #333333; line-height: 15px;">The reason that fasting shows so many benefits seems to come down to something called </span>Insulin-like growth factor 1 (IGF-1). This is a key factor linking calorie restriction and longevity. It seems that when we’re eating normally, cells are constantly driven to divide by IGF-1, but when IGF-1 levels drop, the body slows production of new cells and starts repairing existing ones instead.<br />I found this excellent summary <a href="http://www.fastingconnection.com/forum/Fasting-In-The-News/11732-Horizon-Documentary-Eat-Fast-and-Live-Longer-BBC2-tonight">here</a> (thanks, David)</span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;">A list of benefits which Intermittent Fasting or calorie restriction can achieve according to this</span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;">documentary.</span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><br />1. Neuronal growth = brain power</span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;">2. Aging hormone IGF1 "gogo" mode reduced to "slowslow" mode.</span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;">3. High protein myth dispelled as low protein = longevity.</span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;">4. Cells divide less often and go into repair mode instead.</span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;">5. Body fat reduced to that of an olympic athlete.</span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;">6. Promotes healthy cholesterol and reduces harmful cholesterol.</span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;">7. Promotes optimal body balance which deteriorates with age.</span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;">8. Reflexes are quicker than someone who does not follow IF.</span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;">9. Lowers risk of cardiovascular disease.</span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;">10. Promotes a positive mood.</span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;">11. Reduces risk of build up of toxins.</span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;">12. Save tons of money</span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;">12. Basically you become a different species (according to</span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;">Professor Longo)</span></div>
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<span class="Apple-style-span" style="border-collapse: separate;"><span class="Apple-style-span" style="color: #333333; font-family: inherit; font-size: large; line-height: 15px;"><b>Sunday 5th August.</b></span></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #333333; line-height: 15px;">On my 'normal' days I'm virtually eating whatever I like - biscuits, chocolate, cake, ice cream, etc. I can't remember ever doing that before without having to pay the penalty of weight gain.</span><br /><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 15px;">I do 'spoil myself' on the 50% days, in that I make a large pot of filtered coffee to last me until 5.00pm, when I pour myself a large glass of stout, which lasts me until dinner - generally about 6.30. </span></span><br /><span class="Apple-style-span" style="color: #333333; line-height: 15px;">What I'm doing differently:</span><br /><span class="Apple-style-span" style="color: #333333; line-height: 15px;">I now have a pudding every day - I never used to do this before.</span></span></div>
<span class="Apple-style-span" style="font-family: inherit;"><br /></span>
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333;"><br /></span></span>
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333;"><b>Monday 30th July 2012</b></span>
<span class="Apple-style-span" style="color: #333333; line-height: 15px;">Into the sixth month already - and I'm so much into a routine I don't even think about it any more. Generally, Mondays and Wednesdays are my 50% days, and I eat 'normally' on the other days. </span></span></span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><br />
<span class="Apple-style-span" style="color: #333333; line-height: 15px;">After my initial weight loss I've been gradually losing more - I'm now about 8lbs lighter than when I started, and I've had to cut two new notches in my belt. But I've now stabilised and I don't intend to lose any more.</span></span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;">
<br />
<span class="Apple-style-span" style="color: #333333; line-height: 15px;">I feel absolutely no different to how I felt before I started - that is, I feel great! </span></span><br />
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<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 15px;">Breakfast - I now eat about 20% less on 'normal' days;</span></span></span><br />
<span class="Apple-style-span" style="color: #333333; font-size: large;"><span class="Apple-style-span" style="font-family: inherit; line-height: 15px;">Lunch - ditto;</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-size: large;"><span class="Apple-style-span" style="font-family: inherit; line-height: 15px;">Dinner - both myself and my wife now use side plates instead of dinner plates - except for the roast dinner on Sunday. However, I now leave perhaps 1 quarter of it on the plate.</span></span><br />
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<span class="Apple-style-span" style="color: #333333; line-height: 15px;">I often have some supper late in the evening.</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: inherit; font-size: large; line-height: 15px;">I also often snack as I detailed above.</span><br />
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #333333;"><b>22nd April 2012</b></span>
<span class="Apple-style-span" style="color: #333333; line-height: 15px;">I start my 8th week tomorrow, and I'm still feeling in excellent shape.</span><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span"></span></span></span><br />
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<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">There is a difference on my 50% days - I don't notice any hunger at all. I must admit I watch the clock a bit more on these days, and I'm always pleased when the next meal comes round.</span></span></div>
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<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">But on these days I don't snack at all, and find it very easy to be disciplined. On the other days I'm snacking like mad now I've lost all the weight I wanted to.</span></span></div>
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<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: inherit; font-size: large;"><br /></span></span></div>
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<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">And, although I'm eating a little less at mealtimes - and generally leave food on the plate - I can be quite a glutton at times. Witness tonight's scoffing of a completely unnecessary mushroom en croute. And I'm eating the chocolate Easter egg plus other chocolate that's lying around.</span></span></div>
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<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">So 2 days a week I'm right in the zone - and 5 days a week I'm more or less eating what I like.</span></span></div>
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<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: inherit; font-size: large;">However, I'm keeping an eye on my weight and if I find I'm gaining any of the 3 lbs I lost, I'll cut out the snacks.</span></span></div>
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span"><b><br /></b></span></span></span>
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span"><b>16th April 2012</b></span></span>
<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 15px;">First day of the 7th week - went through the whole day on half rations without feeling any hunger. After yesterday's excesses with chocolate, this was perhaps just what I needed.</span></span></span></span><br />
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<span class="Apple-style-span" style="color: #333333; line-height: 15px;">No breakfast this morning since I had to have a 'Fasting blood-test' taken. Returned home, had a cup of coffee - and, to my surprise, I'm not feeling hungry. If I do, I'll have another drink or otherwise distract myself. </span></span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #333333;"><br /></span>
<span class="Apple-style-span" style="color: #333333; line-height: 15px;">Here are a couple more articles/blogs that I found useful:</span></span><br />
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<span class="Apple-style-span" style="color: #333333; line-height: 15px;"><span lang="EN-US" style="font-family: inherit; font-size: large;"><a href="http://www.ridiculouslyextraordinary.com/intermittent-fasting/">http://www.ridiculouslyextraordinary.com/intermittent-fasting/</a><o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="color: #333333; line-height: 15px;"><span lang="EN-US" style="font-family: inherit; font-size: large;"><a href="http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html">http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html</a><o:p></o:p></span></span></div>
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</span>
<span class="Apple-style-span" style="color: #333333; line-height: 15px;">(I didn't turn them into hyperlinks since leaving them like this means you can see what you're linking to.) </span></span><br />
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<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 15px;"><br /></span></span>
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<span class="Apple-style-span" style="color: #333333; font-family: inherit; font-size: large; line-height: 15px;">No ill effects yet - quite the reverse, really; I have to say I'm feeling pretty good!</span></div>
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<span class="Apple-style-span" style="color: #333333; font-size: large;"><span class="Apple-style-span" style="font-family: inherit; line-height: 15px;"><br /></span></span></div>
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<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 15px;">Feeling hungry late last night and thought of going without supper - but, since I was planning on a 50% day today, I thought I'd have a bite. Finished up having 2 large pieces of chocolate (20g) and about half a dozen dates - all very healthy.</span></span></span><br />
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span"><br /></span></span></span>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 15px;"><b>Monday 9th April.</b></span></span><br /><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 15px;">I'm still surprised that, after eating half the amount I usually eat for dinner - my main meal of the day - I can feel 'full' afterwards. I'm definitely eating slower, and I appreciate every mouthful. This reinforces my thoughts that we definitely eat too much if we don't think about the amount we eat.</span></span><br /><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 15px;">To put that another way - until I started this programme, I more or less filled my plate up with whatever I was eating. Our plates are on the large size and maybe that contributes towards eating too much. And I've taken the portion size, 75g of rice, say, to be the norm. Now I have 65g and I don't notice the difference.</span></span><br /><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 15px;">I came across an article in the Daily Mirror by Dr Miriam Stoppard on the benefits of eating slower. The conclusion was that you could save up to 25% of your daily calorie intake by using this method. </span></span><br /><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 15px;">However, I've been unable to find it on line, and I've had no response to the email I sent her.</span></span></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 15px;"><br /></span><span class="Apple-style-span" style="line-height: 15px;"><b>Thursday 29th March.</b></span></span><br />I'm halfway through the 5th week of my 'Eating less' (or Calorie Restriction) programme and I'm happy to say I feel great!<br />I've lost about 3 pounds - and I could lose more if I wanted to.<br />ATM, I'm sticking to eating half of what I used to eat, 2 days a week. I've also cut down my daily food intake by 10% - mainly because, after the eating less days, I just seemed to be eating too much - or piling too much food on my plate.<br />So this means I'm eating 80% of what I used to eat, and I'm feeling very good!<br />My stomach has definitely shrunk a little - I can't eat as much as I used to without feeling uncomfortably full. And, on my cut-down days, I no long get as hungry as I did to begin with. When I do get hungry, the hunger pangs disappear within about 20 minutes, so I've just learned to accept it. having said that, I don't get hungry very often. When I had to give a 'Fasting blood test' recently, I did without breakfast (of course) before the blood test, and didn't eat on my return home. I then ate my normal lunch at 1.00 without feeling hungry in the meantime. (Then I realised that lots of people miss breakfast every day without any ill effects! :) )<br />Having lost 3 pounds and not wishing to lose any more, I'm eating more snacks on my 'normal' days. I've not long discovered that plain hobnobs are vegan, but not the chocolate ones. So I melt vegan chocolate in the microwave, spread it on the hobnobs and leave them in the freezer for about 30 seconds. I can have 3 of these with my morning coffee.<br />I've also started having tinned fruit after dinner with some Swedish Glace ice cream.<br />My intention is to gradually reduce my food intake on my reduced food days, until I'm fasting completely for 24 hours. But I shall make sure I eat very well on the other days. BTW, it doesn't have to be all in one day. Today, for instance, I ate a normal breakfast and lunch, then started my 24 hour semi-fast after an afternoon snack. I'll eat normally again tomorrow evening. So no day need to be without food, even when fasting completely.<br />As I said earlier in this thread, for anyone who has reached a plateau in their weight loss, cutting out 50% of your food twice a week (or even once) might be the impetus you need to get going again.</span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span style="color: #333333;"><span class="Apple-style-span" style="color: black;"><br /></span></span><span class="Apple-style-span" style="color: #333333; line-height: 15px;"><b> </b></span><span class="Apple-style-span" style="color: #333333; line-height: 15px;"><b>Monday 19th March 2012</b></span><br /><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 15px;">Lunch (well, half of it!) is at 1.00pm. Must admit I am looking at the clock! :)</span></span><br /><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 15px;">It's no big deal to miss breakfast - but it's the first time I can remember doing so. And I'm very surprised at how easy it was. </span></span><br /><span class="Apple-style-span" style="color: #333333; line-height: 15px;">The rest of the day went well, eating 50% of what I normally eat.</span></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 15px;"><br /></span></span><span class="Apple-style-span" style="color: #333333; line-height: 15px;"><b>Sunday 18th March 2012</b></span><br /><span class="Apple-style-span" style="color: #333333; line-height: 15px;">Odd day today - in that we had a Mother's Day dinner in the early afternoon. I've just had my evening meal and I feel I've over-eaten today. Never mind - tomorrow will make up for it!</span><br /><span class="Apple-style-span" style="color: #333333; line-height: 15px;">Tomorrow is going to be a reduced food day. Since I have to be at the surgery by 8.30, I shall skip breakfast - and see what happens.</span></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 15px;"><br /></span></span><span class="Apple-style-span" style="color: #333333; line-height: 15px;"><b>Wednesday 14th March 2012</b></span><br /><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 15px;">This morning, mid-morning I felt a little hungry, but it didn't last.</span></span></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 15px;"><br /></span></span><span class="Apple-style-span" style="color: #333333; line-height: 15px;"><b>Monday 12t</b></span><span class="Apple-style-span" style="color: #333333; line-height: 15px;"><b>h </b></span><span class="Apple-style-span" style="color: #333333; line-height: 15px;"><b>March 2012</b></span><br /><span class="Apple-style-span" style="color: #333333; line-height: 15px;">However, my eating habits have changed - for the better (with one or two lapses). I take longer over a meal - whether I'm on cut-down, or not. I tend to savour every mouthful and probably take just as long to eat a 50% meal as I did to eat a plateful before. Perversely, this means I'm enjoying my food more!</span><br /><span class="Apple-style-span" style="color: #333333; line-height: 15px;">I only feel hungry occasionally - and last night was the first time I went to bed hungry. Previously I've snacked on several apricots if I've felt hungry at bed time. I'm pleasantly surprised to be able to report that by the time I'd cleaned my teeth the hunger pangs had disappeared - and never re-appeared despite the fact that I didn't breakfast until 10.20 this morning. So that was about 15 hours since dinner the previous night - although I had two small pieces of mango around 10.00 with a little soya cream.</span></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 15px;"><br /></span></span><span class="Apple-style-span" style="color: #333333; line-height: 15px;">This regime has enabled me to be far stricter about snacking. It's somehow much easier to resist the temptation - when I have a cup of coffee, for instance.</span><br /><span class="Apple-style-span" style="color: #333333; line-height: 15px;">I've been reading up on different approaches to CR - and one of them is to spread the fast over two days by eating normally up to, say, 6pm, then not eating for 24 hours until dinner the next day. So you never go a full day without food. Some people, who are not interested in losing weight, then eat more to compensate. Others just eat their normal 2500 calories or so, and for them weight does seem to come </span><span class="Apple-style-span" style="color: #333333; line-height: 15px;">off. I've lost a couple of pounds over the last fortnight, so I'm pretty much where I want to be.</span></span></div>
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #333333; line-height: 15px;"> </span><br /><span class="Apple-style-span" style="color: #333333; line-height: 15px;">With this in mind, yesterday I had a normal bowl of porridge for breakfast (I just forgot it was one of my '50% days) - and then began my cut-down. So I've had a small breakfast, and then a normal lunch.</span><br /><span class="Apple-style-span" style="color: #333333; line-height: 15px;">I shall keep on this '50% fast twice a week' regime for another two weeks, and then I may reduce my intake on my reduced food days. But I shall watch my weight and if I'm losing too much, I'll just eat more. </span><br /><span class="Apple-style-span" style="color: #333333; line-height: 15px;">I've run all this past my GP, and he's fine with all this.</span><br /><span class="Apple-style-span" style="color: #333333; line-height: 15px;">Here's an <a href="http://www.proteinpower.com/drmike/intermittent-fasting/inflammation-and-intermittent-fasting/">interesting blog</a>, which, among other things, states that vitamin B12 increases naturally in the body of fasting subjects. </span><br /><span class="Apple-style-span" style="color: #333333; line-height: 15px;">About breakfast and my lunchtime rolls - I've decided to go to 90% of the amount I used to have. </span><br /><span class="Apple-style-span" style="color: #333333; line-height: 15px;"><b>Later</b></span>: I had bubble and squeak, a stuffed mushroom and a serving spoon and a half of chilli for dinner - probably just a little less on the plate than I used to have. I then had a couple of pieces of mango and 40g of Swedish Glace ice cream. I was absolutely stuffed! Is my stomach shrinking? I doubt I'll go hungry tonight!</span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span"><br /></span></span></span>
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span"><b>12th March 2012</b></span></span>
<span class="Apple-style-span" style="color: #333333; line-height: 15px;">Just b</span><span class="Apple-style-span" style="color: #333333; line-height: 15px;">eginning the third week<b> </b>- t</span></span><span class="Apple-style-span" style="color: #333333; font-size: large; line-height: 15px;">oday I probably ate about three quarters of the amount I usually eat - and I'm happy to report I'm feeling fine.</span></span><br />
<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><span class="Apple-style-span" style="color: #333333;"><br /></span><span class="Apple-style-span" style="color: #333333; line-height: 15px;">I'm now weighing off my bread rolls to finish off at 75g instead of 100g as I used to do.</span></span><br />
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<span class="Apple-style-span" style="color: #333333; line-height: 15px;">I am encouraged to eat less - this morning I had the other half of the piece of naan bread with a quarter of a banana. Yesterday I felt no hunger after eating this - and, besides, I'll be eating pancakes later on at my coffee morning!</span></span><br />
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<span class="Apple-style-span" style="font-family: inherit; font-size: large;"><b>First day - 27th February 2012</b></span></div>
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</span><br />
<div class="MsoNormal" style="margin-bottom: 10pt;">
<span class="Apple-style-span" style="font-size: large;"><span lang="EN-US" style="font-family: inherit;">It’s becoming generally recognised that reduced food intake by mammals
extends normal lifespan. <o:p></o:p></span></span></div>
<span class="Apple-style-span" style="font-family: inherit; font-size: large;">
</span><br />
<div class="MsoNormal" style="margin-bottom: 10pt;">
<span class="Apple-style-span" style="font-size: large;"><span lang="EN-US" style="font-family: inherit;">Here’s a Time magazine article on the subject: <a href="http://www.time.com/time/specials/packages/article/0,28804,1963392_1963366_1963381,00.html"><span style="color: #345c9a;">www.time.com/time/sp...</span></a> And another one,
from the Independent: <a href="http://www.independent.co.uk/life-style/health-and-families/features/eat-less-live-longer-1744811.html"><span style="color: #345c9a;">www.independent.co.u...</span></a> <o:p></o:p></span></span></div>
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;">
</span>
</span><br />
<div class="MsoNormal" style="margin-bottom: 10pt;">
<span class="Apple-style-span" style="font-size: large;"><span lang="EN-US" style="font-family: inherit;">I also read recently (can’t find the article, sorry) that giving up food
for a couple of days a week and eating what you liked for the rest of the week
was good for your longevity. It made the point that homo sapiens had
developed as hunter/gatherers, and were used to both feast and famine. <o:p></o:p></span></span></div>
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;">
</span>
</span><br />
<div class="MsoNormal" style="margin-bottom: 10pt;">
<span class="Apple-style-span" style="font-size: large;"><span lang="EN-US" style="font-family: inherit;">I’ve been thinking about trying this myself – but being rather unsure of
how I would react I thought I’d dip my toe in the waters first. So I’ve
decided to cut my food intake down by half for 2 days a week (and eating
normally on the other 5 days), starting today. <o:p></o:p></span></span></div>
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;">
</span>
</span><br />
<div class="MsoNormal" style="margin-bottom: 10pt;">
<span class="Apple-style-span" style="font-size: large;"><span lang="EN-US" style="font-family: inherit;">So, this morning I began with: </span></span></div>
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: large;">
</span>
</span><br />
<div class="MsoNormal" style="margin-bottom: 10pt;">
<span class="Apple-style-span" style="font-size: large;"><span lang="EN-US" style="font-family: inherit;">50g of spicy fruit naan + ¼ of a banana – for
breakfast. </span></span></div>
<span class="Apple-style-span" style="font-family: inherit; font-size: large;">
</span>
<br />
<div class="MsoNormal" style="margin-bottom: 10pt;">
<span class="Apple-style-span" style="font-size: large;"><span lang="EN-US" style="font-family: inherit;">Only half of the leftover veg (as bubble and squeak) and stuffed
field mushroom from yesterday’s roast dinner, along with half a wholemeal roll
– for lunch. </span></span></div>
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: inherit;">
</span></span>
<br />
<div class="MsoNormal" style="margin-bottom: 10pt;">
<span class="Apple-style-span" style="font-size: large;"><span lang="EN-US" style="font-family: inherit;">One and a half serving spoons of chilli non carne plus 40g of
white rice, cooked – dinner.</span></span></div>
<span class="Apple-style-span" style="font-size: large;">
</span>
<br />
<div class="MsoNormal" style="margin-bottom: 10pt;">
<span class="Apple-style-span" style="font-size: large;"><span lang="EN-US"><span class="Apple-style-span" style="font-family: inherit;">During the day I’ve had several black coffees (no sugar) and
two mugs of hot water plus half a pint of homemade stout before dinner and a
small glass of homemade red with it. For supper this evening I’ll have a mug
of cocoa and half an Alpro soya dessert, with a quarter of a banana, sliced. So
far I haven’t felt hungry, although I felt like a snack mid-afternoon. TBH,
the amount of food I’ve eaten today has made me realise just how much food I do
consume in an average day. I know it’s early days, but ATM I feel that whether
I continue with this experiment or not, I can easily cut down on my intake. I
can see a couple of side effects I hadn’t considered: Firstly I’ll lose the
couple of pounds I’ve put on since Christmas fairly easily; and, secondly, this
is going to save me money! </span><span class="Apple-style-span" style="font-size: 10pt;"><o:p></o:p></span></span></span></div>
<span class="Apple-style-span" style="font-size: large;">
<!--EndFragment--></span></div>
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Paul Youdhttp://www.blogger.com/profile/11025826576593530708noreply@blogger.com15tag:blogger.com,1999:blog-8015179386642966363.post-23721645005801021362020-05-05T23:05:00.000+01:002020-05-05T23:05:01.545+01:00SPICY FRUIT SODA BREAD CIABATTA STYLE<div dir="ltr" style="text-align: left;" trbidi="on">
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEq4Hbmn-qD-B7mh_OrZVoj9LE_uK4YkMRWlJvehgkw6O2zLX9nM1JF6cM3ThkW1fqyi5BnLrHfb0aYNeQhbYwsDgidEfAmCHjFzJf6BPiKw74nUu-RMkLwdoJ65WBdqClP6e6G9P5uOg/s1600/IMG_1449.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEq4Hbmn-qD-B7mh_OrZVoj9LE_uK4YkMRWlJvehgkw6O2zLX9nM1JF6cM3ThkW1fqyi5BnLrHfb0aYNeQhbYwsDgidEfAmCHjFzJf6BPiKw74nUu-RMkLwdoJ65WBdqClP6e6G9P5uOg/s320/IMG_1449.jpg" width="240" /></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Ciabatta is more than just an expensive loaf - I've always maintained that it is also a method. Any bread recipe can be made in a ciabatta style, simply by increasing the amount of hydration. In this recipe I've increased the water by 25%, which creates a sloppy, sticky dough. But here's the thing, this is what makes it so easy. There's no kneading involved - it's mixed entirely in the bowl, then tipped out onto a baking tray. With this soda bread recipe the bread goes straight into the oven - if you were to apply this method to a yeast-risen recipe then you would of course need to let it rise first.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Ingredients</b>:</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">200g (8oz or 1 mug) self raising flour</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">25g sugar</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Dsp mixed spice</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">100g (4oz) sultanas (or any dried fruit)</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">100g </span><span style="font-family: "arial" , "helvetica" , sans-serif;">(4oz) </span><span style="font-family: "arial" , "helvetica" , sans-serif;">chopped dates</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">156g </span><span style="font-family: "arial" , "helvetica" , sans-serif;">(6.25oz or 1 mug) </span><span style="font-family: "arial" , "helvetica" , sans-serif;">water </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">25g olive oil (optional)</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Before starting, turn the oven on to 220C (425F), and prepare your baking tray.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Method</b>:</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Measure the dry ingredients, then mix them to together to avoid the spice creating streaks, then add the water and oil, if using. Mix into a very wet dough using a stiff spatula or a table knife.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Position the bowl above the baking tray and scrape the dough out into the middle of the tray. Wet your spatula or fingers and smooth out any obvious lumps and bumps.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">When you're happy with the shape, put it straight into the oven for 24 minutes, turning it round after 12 minutes, for an even bake.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Notes</b>:</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">This is a variation on my usual fruit soda bread, which uses a 8:5 ratio, flour to water, so 200g flour to 125g water, or 8oz flour to 5oz, which I would make into a dough, knead a few times, before shaping it into a round, cutting a cross in the top and then baking. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Some advantages of the ciabatta method: It was easier to obtain the sticky dough I was looking for - it came together just as quick as a normal dough, probably quicker; no adding a bit more flour or water so that it could be kneaded; and no mess on the worktop to clean up. It did take a couple more minutes in the oven, but apart from that, it’s been a win-win situation.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The loaf is light and less dense than my usual soda bread, and I can't see me ever going back to that method.</span></div>
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Paul Youdhttp://www.blogger.com/profile/11025826576593530708noreply@blogger.com0