Thirty-Second Day -

A screen Shot of the Nike Run Club record for today

The quick Steps

I accelerated the exercise to improve my agility. With a few step I did a step up the platform. Tracking with the Nike app, I could see my pace instantly and I could regulate it according to my body condition. My heart rate was between 90-105 bpm. I was fine today with a prickling sensation almost at the end of targeted 2.4 km. I was sweating more than yesterday. Did 20 sit-ups and 20 push-ups. I added 20 touch and go too. Finally winding down with the BaDuanJin. I tried to measure the rate of winding down after a few minutes. I saw that it went down from 90+ to 80+ at about 6-7 bpm for that minute I was timing. Some where I read that it is one of the measure of the heart. 

Always wonder what is cadence, a search showed that it is the number of steps per minute. Some running coach set the standard as 180 steps per minute is the gold standard.



Sleep

Yesterday my sleep was recorded as 6 hour I minute. The sleeping time was counted as Light Sleep, Deep Sleep and Rapid Eye Movement (REM). If it is decided I was awake, which some times I am not even aware are not counted as sleep. These were based on the Rock watch I was wearing. Is it reliable? I am not sure. I would for the moment use it first to find the difference each day to understand what exactly it is doing. One good thing, It lasted for days without me charging it. Only thing is that I dislike the brightness in the night, outdoor it was perfect even when it was the dimmest. 

A check with the watch, the calculation was based on the Pittsburgh Sleep Quality Index the factor that was mentioned include: Regularity of sleep, sleep duration, deep sleep ration, the number of wake up and wake up time. However, I am not sure how they add up and the weightage they give each of those factors. I once have a very good scored the day before scoring 79 while I only have 3 hours 14 minutes of sleep, of which the deep sleep and REM was each 30 minutes. Whereas last night I had 44 minutes of deep sleep and 23 minutes of REM, the score was the lesser at 73. 

I suspect, what it measure was the effectiveness of sleep against the number of hours I slept in total. Surely the total hours of light sleep, deep sleep and REM must have an impact on my well-being too. I wonder what was the best way to measure sleep. 

I notice that the heart rate was very high during most part of the sleep. I find it strange. My other watch which I had observed was rather low and only spike to a high once throughout the sleep. The average heart rate during sleep was rather high. Not sure if that is normal or there were something wrong with the watch, which happen the other night. 

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