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Best 10K at 49m:35s - Still in Morocco

Saturday, March 24, 2012

A quote from Endomondo's tracker from Yesterday:
"Personal best 10 km of 49m:35s which is a 0m:39s improvement. "

This was totally unexpected, as I just went out to run after arriving home and going out to dine with my colleague.

I like to have lunch Lamoura, a village nearby one of the (strawberry freezing) factory.

This is from the top of the grill.
Before market:

After market:

  Member Comments About This Blog Post:

CALIKIKI 3/27/2012 11:10PM

    Oh my goodness really jealous. I am dying to go to Morocco!

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LISAINMS 3/27/2012 9:21PM

    WTG on a speedy run!

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BELTONWALKER67 3/27/2012 4:57PM

    emoticon emoticon

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KKINNEA 3/27/2012 12:09PM

    Great picture and great run!!

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CLAIREINPARIS 3/27/2012 4:39AM

    Great run! Congratulations!

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KIMBERTA99 3/27/2012 1:48AM

    WOO HOO on your run!! Very impressive!!

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DONNACFIT 3/27/2012 1:19AM

    Congrats on the run!! Wow I love your background picture!! So beautiful :)

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ARGYLE-RUNNER 3/26/2012 6:05PM

    great time! WTG!

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JLPARKHURST 3/26/2012 6:59AM


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TINAJANE76 3/26/2012 4:39AM

    Great job!!!

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NPA4LOSS 3/25/2012 10:00PM

    emoticon emoticon congratulations on your great success!

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TEXASTITCHER 3/25/2012 7:50PM

    Congratulations. And thanks for sharing pictures.

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KALISWALKER 3/25/2012 4:48PM

    Oliver congratualtions on your best time. I love the pictures in your blogs. This Spring when you wrote to me about inviting your friends to the Challenge that motivated me too.


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DINGALLSTOO 3/25/2012 9:46AM

    wow, you are a powerhouse....and an inspiration! Congratulations

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KRISZTA11 3/24/2012 4:13PM

    Congrats to your new personal best,
it is a GREAT time : ))

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ZELLAZM 3/24/2012 2:59PM

    WTG on your personal best! The village looks a bit deserted when the market is over!

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KMICHA 3/24/2012 2:48PM

    Nice!!! WTG!!! Keep it up!! Go daisies!!!

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Beach, run, wind in Assilah (Morocco)

Tuesday, March 20, 2012

This morning I ran again 10K - now three days in a row.

I love to run on the beach. The sand is soft, I could run barefoot, but the water and soil is quite cold, so I just run in my shoes.

Sometimes there's strong wind, working against me, but then it's just even more fun.

For food, I keep it healthy, I start meals with a vegetable or fish soup, then a salad (usually I ask for two of it), and then I eat a main course with fish, prawns/schrimps, or similar. The 10K run gives me about 800 kcal extra burned, which is also more room for enjoying the fresh and tasty food here in Morocco.

I'm happy the 5% challenge is back, gives me the motivation to squeeze in more exercise minutes!

  Member Comments About This Blog Post:

SHOOPETTE 3/21/2012 3:06PM

    You rock dude!

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KMICHA 3/20/2012 9:32PM

    NICE!!!! I miss the beach! thanks for sharing ! I'm glad the 5% challenge is back too. Great job on the exercise and nutrition! Keep it up!! Go Daisies!! emoticon

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STRIVERONE 3/20/2012 6:36PM

    Great photo! All your cross border excursions are what I was referring to when I said European life seems like a nonstop adventure.

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CLAIREINPARIS 3/20/2012 4:41PM

    Wonderful! Way to go! emoticon

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KRISZTA11 3/20/2012 4:13PM

    You are a lucky man to have these wonderful trips,
and you make them the best with your healthy and active lifestyle.
Thanks for sharing the pictures!

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ARGYLE-RUNNER 3/20/2012 4:12PM

    sigh...such beautiful pictures and inspiring runs - thank you for taking us along with you :)

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ZELLAZM 3/20/2012 2:19PM

    Got it a good run today myself. I've been missing it - yay for Spring! And yay for the beach in Morocco. You're making me long for beach runs in Florida.

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KKINNEA 3/20/2012 2:08PM

    That's quite a workout on soft sand - great job!

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JOYFULSPIRIT920 3/20/2012 11:47AM

    I'm so jealous of your running locale!!

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MINDY502 3/20/2012 9:31AM


I am glad the challenge started I set out last one and hoping to find motivation. Have a great week!

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Beans of Tangier (Morocco) - 5% start

Saturday, March 17, 2012

Funny thing in Morocco that even the supermarket involves some touches of the local culture of loving to trade on the market. Many items are on display like they are on the market. Here you are some beans.

So I start my 5% Spring Challenge here in the North of Africa, in Morocco, a country, which is a mix of the Arab World, and Europe. It's so exciting here, partly so different, partly so similar.

This trip is extraordinary in that sense that I eat very healthy, and I exercised every day. Travel habits rule in the end!

More adventure reports to come!

  Member Comments About This Blog Post:

ARGYLE-RUNNER 3/17/2012 4:44PM

    love the picture - and looking forward to hearing more of your Morocco adventures - I love North African food :)

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ZELLAZM 3/17/2012 8:42AM

    It's great that you are starting the challenge in Morocco where the food and exercise venues are so super! Hope you get in lots of good "air miles" this first weekend of the 5%!

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GETSTRONGRRR 3/17/2012 8:20AM

    Great job Oliver....keep enjoying! Life on the road can be healthy!

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KMICHA 3/17/2012 7:13AM

    Thanks for the report . . . you are so good about sharing your travels with us! Today is the DAY!!! GO DAISIES!!! emoticon

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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


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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.


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


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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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