Where to save your PR and PB

PB stands for Personal Best (not officially recorded).
PR stands for Personal Record(Officially recorded time in a race for example).
I use my garmin Forerunner 110 to keep track f my trainings, races and records, see at Garmin connect . Where you see progression of the time on different occasions.

How to change door knob when the door is closed?

There are many posts that will show you how to change a door knob, when the door is open. It needs to be open because the mechanism inside the door is removed n'y pulling it.
What to do when you can't unlock the door and therefore stuck shut?
Unscrew the 2 screws of the knob.
Remove the knob
With a screwdriver you can force the spindle out

At this point, you can try to remove the door from its hinges. If this works, great, you then can remove what is left of the plate.

If not...which was my case, you'll need to saw with a hack saw, enough to make a dent for a screwdriver in the bolting mechanism (party that entends into the striking plate).


I was then able to insert a screwdriver and hammer the bolting mechanism back in the door and the door opens...Then you can change your knob!!!

Running Guide

Running guide :

Before you start running?

Most of all, start by choosing a good pair of running choose. A good pair of running choose does not have to be expensive, but confortable. Once You have them, I usually add inner sole with gel (that will absorb vibrations, type drscholls ).

 Find your motivation :

For your running experience to be enjoyable, find out why you want to run and how you can make it fun to dig into your resources and find the energy to run longer or faster.
I don't consider myself a runner, I am a cyclist, my passion is riding bicycle. Unfortunately, 2 accidents later and road congestion convinced me that I need to put a stop at cycling.
So now I run... I enjoy trying to beat my time and run in local races, I really try to push myself to get better. I run because I can... It keeps me in shape. It was a challenge years back after recovering from back surgery.
Whatever your motivation is, find it and you'll be ready to start training.

 Training methods :

For beginner running 3-4 times a week, 15-minutes is a good way to start. You can alternate running and jogging. I recommend to training with a heart rate monitor. Training at 80% from your maximum.

For intermediate runners, running 2-3 times a week, with a short run (40 minutes) mid week and a longer run on week ends. You can also adds some Training by intervals in between.
Long run can range from 10km to 18km, I rarely do more due to lack of time (and I need to spare my joins)...

My Runing Profile