Finished the day I have been most looking forward to😄 - the dashboard.. Basic enough at the moment. but will get more onto it and looking as good as me soon 😄

Hey all! I finally got my website where I want it, atleast for now lol!! Ask me again tomorrow, right? I drew heavy influence from @Luis Dominguez. His page is a monster! This thing tracks all my fitness routines and all corralling data, training zones, supplements, scale data, etc., everything works offline with the telegram app Thanks @Kevin Rudd, you're the man!

The number one indicator of performance in runners isn't VO2max, it's vVO2max - the slowest speed at which you hit your VO2max. It combines the engine and the efficiency into one number. A study in PubMed put 17 trained runners through a 16k time trial and vVO2max explained the finishers 94% of the time, while VO2max only got 81%. The test is simple enough to do this weekend. Flat track, fresh legs, set a timer for 5 minutes and run it all out at an even effort. Whatever your average pace is for those 5 minutes, that's your number. And 5 isn't a round number somebody picked - a guy named Berthon worked backwards from world record data in 1997 and calculated it, then an independent group ran the math again in 2024 and landed on 4.97 minutes. I ran my own 3200 test last week 18 seconds negative split... which by this test's own rule means I paced it instead of maxing it, so my number reads slow. Get to run it again 🙃 FYI: your first one will probably read slow too. It's a pacing skill before it's a fitness measurement. The prompt digs through your last 6 months, finds any run that could reasonably be a test, and if there isn't one it hands you the test and builds the plan off your result. Full guide and prompt here: vVo2 Max Prompt Here Fun one to run this weekend if anyone's got a track nearby! Kevin

Endorphins just made a big push connecting Claude to their platform and promising their users free data. I think this is the closest competitor to Strava on the market and I think their tech is honestly better. Kudos to @Tyler Swartz and his team for continuing to innovate and push the boundaries. I created 20 prompts to get the most out of the integration. Take a look here: https://www.skool.com/athlete-ai-community/classroom/c89bd042?md=3f0dfed8e9f8407bb6409020b72acfaf Our data should be free and this is a perfect example of why!

2 years worth of fitness data brought in and now the system have a fuller knowledge of who I am. #SecondBrain