HAKAPES   42,513
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HAKAPES's Recent Blog Entries

Just a pic - but direct from the beach (Morocco)

Tuesday, March 13, 2012

The daily run takes me to beautiful places I would othewise never go.
Morning and evening, running on the beach with the sun is simply breathtaking.

So greetings from Assilah, Morocco!

  
  Member Comments About This Blog Post:

CLAIREINPARIS 3/14/2012 5:00AM

    Thank you so much for sharing, this is gorgeous!!!

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LESLIE_2B_LESS 3/14/2012 12:11AM

    SO beautiful!

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KIMBERTA99 3/13/2012 6:04PM

    emoticon

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BLUE42DOWN 3/13/2012 5:53PM

    Definitely gorgeous!

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FVHORVATH 3/13/2012 4:31PM

    What a beautiful picture! You are so lucky to be able to travel all over and have the chance to see all the amazing things you do. And to be able to exercise in areas like this would be so much fun!

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GETSTRONGRRR 3/13/2012 3:42PM

    You rock.....this kind of run is good for the body and the soul!!

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KMICHA 3/13/2012 3:34PM

    Breath taking!!! Thanks for sharing! emoticon

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MPLANE37 3/13/2012 3:09PM

    Very beautiful...

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LAURIE9404 3/13/2012 2:54PM

    Beautiful!!! Those runs are good for more than just your physical health!

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5% Challenge commitments - Moroccan starter

Saturday, March 10, 2012

emoticonHow much and how often will you exercise?
Daily 10 min is the must, the backup is 10 min walking before going to bed.
Otherwise, I target 10k-6k-10k-6k-10k for 5 days in a row, with swim or bike on the 6k days. On the 6th and 7th day, long walk, or swim, or bike. I also plan to be a member in the local gym finally.

emoticonWhat diet will you follow?
SparkPeople, 500kcal less every day eaten vs. burned.
I introduced a planned breakfast recently, I keep on doing this to make it a habit.

emoticonHow will you support your team?
Check blogs once per week and give feedback.



CHECK POINTS

emoticonHave you got your gym clothes, runners, water bottle, etc. ready to go?
I need to buy new running shoes, the current one reaches 1200K soon, so the material is really tired.

emoticonWhat is your exercise plan?
Running is my focus this year, other exercises as cross training.

emoticonDo you know what diet you will follow? Found some recipes? Have you stocked up on the foods?
SparkPeople diet plan, I track food every day, track exercise, and see my calorie differential. I target 500kcal less per day, to reach my perfect weight again (74kg).
I'll look up a new salad recipe for the evenings in my SparkPeople cookbook.
Stock - from healthy snacks and Wasa crispbread, müsli, I have a stock, and I bring it with me on my trips.

emoticon Do you know how to connect with your team mates?
For sure I DO!

emoticonDid you put your Spring 5% Challenge Commitment on your page?
Yes in BIG! :-)

=====
So, we are in Morocco, also at work during the weekends. When the strawberry season is on, there's not really time to break...
Something I love in Morocco, that I can eat very healthy if I want. For starter, one of my favourites is Salade Nicoise. As my colleague pointed out for me, it is very balanced in protein, carbs, fat, and fiber. And here vegetables are so fresh and tasty.


And now, let's get out to the beach (in another country, hihi!), and put in those daily runs!

  
  Member Comments About This Blog Post:

ARGYLE-RUNNER 3/16/2012 2:33PM

    great plan - and wow - that salad looks sooooooo good!


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LESLIE_2B_LESS 3/14/2012 12:12AM

    emoticon plan! I love reading your blogs - feeds my travel bug - even though I will never go those places you have been to!

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BUTTERFLYBLUE67 3/13/2012 8:45PM

    Oliver that salad looks delicious. Bring us some back. And wow is that beach absolutely breathtaking. And that's only the pic I saw.

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KKINNEA 3/13/2012 3:43PM

    Lots of distance on those shoes - treat yourself to a new pair! Yay spring challenge!

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LAURIE9404 3/13/2012 2:56PM

    Good plans. I might have to start stealing some ideas from you!

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KRISZTA11 3/11/2012 7:41AM

    emoticon plan!
It is amazing you exercise twice a day,
swim or bike when you run "only" 6k : ))
That salad looks wonderful.

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SHOOPETTE 3/11/2012 3:36AM

    WTG!

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KIMBERTA99 3/10/2012 1:19PM

    Oliver you have a great plan in place so I know you will reach your goals!! OH MY..that salad looks sooooo YUMMY!! Glad you are able to find the healthy choices "if you want"!!! emoticon

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Spain, Algeciras. 10K in!

Thursday, March 08, 2012

So we are on the way to Morocco with a colleague of mine. We flew to Malaga, Spain, then collected our equipment from a TNT depot station, and drove to Algeciras, which is a big port on the South of Spain. Tomorrow, we take to ferry to enter to Morocco.

It's still a challenge to live healthy when travelling, but I have my workarounds.
My luggage had my scales, running gear, some stock of healthy food that usually I cannot find in hotels and average shops, and my motivation.

I managed not to take the junk food distributed at the airplanes, and only drank water. This is still a challenge, as everybody is eating, and the situation is like "free food - everybody takes it".

For lunch and dinner, we choose local Spanish restaurants with seafood. I love all kinds of seafood, and so I enjoyed it a lot. I choose fish soup to start at both places.

In the evening, we went to run with my colleague, first 4K together, then I went on for my 10K on my own. I ran at the beach in the sand in the dark, it was fantastic. Just the sound of the waves, and the sand cracking under my shoes. The lights of the port on the other side of the bay were marvelous, here you are a pic from the begininning of my "track".



For the next 10 days I will be in Morocco, usualy program with strawberries, which I love, and the excellent Moroccan food all over the place.

Any suggestions, tips, recommendations, things to avoid for nutrition and exercise on a trip, are welcome!

  
  Member Comments About This Blog Post:

ZELLAZM 3/10/2012 9:55AM

    What a beautiful running venue! And all that seafood!

It sounds like you are doing things right! I think your readers are learning from YOU how to travel and stay fit at the same time. My only added tip would be to pack one of those therabands. They're really light and make it possible to do some good ST while you're on the road.

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SHOOPETTE 3/10/2012 3:04AM

    You rock! always thinking about exercise and healthy food!

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KKINNEA 3/9/2012 2:36PM

    Your plan, as always, sounds like you have the market cornered on healthy travel! Your "track" looks wonderful!

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CANDOK1260 3/9/2012 10:34AM

    great blog great pic thanks

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BD3269PM 3/9/2012 6:41AM

    You are doing great, making excellent choices. Keep it up and enjoy your trip emoticon

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KRISZTA11 3/9/2012 4:44AM

    I don't think it is possible to do any better then you are already doing!
emoticon
Bringing your scale, running gear and healthy food, running 10k at the beach on the sand, wonderful choices!
You can run all around the world!

I'll go to London with my family and friends and I'm looking forward to run in Kensington Gardens and Hyde park, as our lodging will be very close to them.
Running gear will be almost half my luggage lol...

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KIMBERTA99 3/9/2012 1:05AM

    I am sure you will do wondreful..stick to your plan. Sounds like you have all your tools to succeed!! I agree with Mindy...I hope you can show us some beautiful shots from Morroco!! Have fun!!

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GETSTRONGRRR 3/8/2012 6:59PM

    You're doing great....I envy you the great food available in Morocco...and the great places to run. Enjoy!

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MINDY502 3/8/2012 6:22PM

    Sounds like you got it covered. Beautiful pictures hope you post more over the week. Have a great week!

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A funny pic from Vienna

Sunday, March 04, 2012

Saturday, Gleisdorf (Austria):
We made a 60 min walk in the forest with my girlfriend on one of my usual tracks. It was a funny experience, the whole way looked so different by walking, and also much longer. I have seen houses, trees, details I haven't seen before.

Sunday, Szombathely (Hungary):
No run or other exercise today due to travel, so we put in a power walk of 30 min, to get in some exercise. Hopefully, tomorrow I can run, I have my running shoes with me.

Funny, that I only brought a small bag of stuff with me for this one day trip. Guess what's in that bag:
1. Running shoes and gear
2. Kitchen scale
3. Portable body scale

Here's a funny pic from Vienna from Friday. What a contrast...

  
  Member Comments About This Blog Post:

KRISZTA11 3/5/2012 1:09PM

    emoticon
Your travel bag shows where your priorities are!
emoticon

I had the same experience walking the path where I usually run,
it was totally different!
And a good time to take pictures too.

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CONFIDO999 3/5/2012 10:17AM

    It's funny, but also kind of sad to see a huge ad covering up that beautiful building. The modern age is sometimes not so great. I am glad you are enjoying the trip, though!

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SHOOPETTE 3/5/2012 2:35AM

    and what a contrast of having a women's naked legs on a cathedral, not sure the priests like it

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BLUE42DOWN 3/4/2012 8:47PM

    What a contrast of new with old.

emoticon getting those walks in!

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Ice Skate love in Vienna

Saturday, March 03, 2012

We walked by the Rathaus in Vienna, and there was this huge place to ice skate, with roads going around in the park, music, food, and super great ambiance.

This was the 3rd time in my life to ice skate. How the hell I know how to ice skate? I did some in-line skating (roll-skate) a few years ago, but so basic level.

After two hours, my heart broke to get off the ice, I enjoyed it so much, but we had to leave to catch the train. But for next year, I keep an eye on it, and will stay from morning to the evening!



But of course, the day wouldn't been complete without
- my 6K trail on my hardest round with 3K uphill in Gleisdorf early morning, and
- 45 min bike in Graz midday, and
- 1h power walk in Vienna in the afternoon.
Calories are on a forest fire here!

More pics here:
www.wienereistraum.com/

  
  Member Comments About This Blog Post:

LAURIE9404 3/13/2012 3:05PM

    That is ridiculous! I've never seen a rink like that before and want to go right now!!!! You're travels and adventures are awesome and I love that you share them.

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CLAIREINPARIS 3/4/2012 1:00PM

    emoticon Fantastic!!!

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SHOOPETTE 3/4/2012 1:38AM

    you are a marathon man even when you are having fun!

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KKINNEA 3/3/2012 11:45PM

    Amazing fitness activities today! I have a feeling that if I attempted ice skating with as little experience as you say you have, I would be sitting on the ice most of the time! Sounds like you had a great day!

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KIMBERTA99 3/3/2012 9:48PM

    Sounds like you had a wonderful time!! And WOW on your mega exercise sessions!!!

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PEPPYPATTI 3/3/2012 6:53PM

    It sounds absolutely beautiful! emoticon

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GETSTRONGRRR 3/3/2012 8:33AM

    Very cool, glad you enjoyed it.

Isn't that the great part about being in shape? Our bodies are so much better coordinated and we can do so many more things!

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KRISZTA11 3/3/2012 7:44AM

    What a wonderful active day!
emoticon

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KMICHA 3/3/2012 7:11AM

    Oliver, Sounds wonderful!! Nothing like the great outdoors to help you rack up the exercise! And Vienna . . . . What a lovely place!! WTG!!!

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ZELLAZM 3/3/2012 7:00AM

    How fun that you're getting so many chances to try new things - and in Vienna, what a beautiful setting for exercise that must have been! That's what SPRING is for - here in southern Germany, we've also been enjoying warmer temperatures and sunshine.

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