Evolved Inspired

Evolved Inspired

Hill Training Not Just for Younger Runners

Older (choose your own definition here!) runners have a tendency to slip into zone 3 running. Avoiding harder intensity runs as they feel their peak performance is behind them. This is the opposite of what we runners should do as we age, sure we may be a little slower and need to prioritise smart recovery, but doing the hard workouts and throwing in some resistance training is key to combating and reducing age related reduction of muscular strength and mass, hard intensity runs along with resistance training are essential tools.

Posted by Evolved Inspired on Friday, June 28, 2024

80 / 20 Training for Older Athletes

As we age, our approach to fitness and running needs to evolve to accommodate our changing bodies and energy levels. One training philosophy that has gained traction among older runners is the 80 / 20 training method. This approach, emphasises a balance between easy and hard workouts offering numerous benefits for those looking to maintain their running performance and overall health. Understanding 80 / 20 Training The 80 / 20 training method, popularized by running coach Matt Fitzgerald, advocates that 80% of your workouts should be performed at a low intensity, while the remaining 20% should be at a high intensity.

Posted by Evolved Inspired on Wednesday, June 26, 2024

ChatGPT High Level Tips

ChatGPT is vast and now it can do some limited searching on the web to get up to date information, it’s usefulness has grown exponentially for me. TIPS: Install the Mobile app and ChatGPT widget to your homescreen on Android Install the MacOS app for quick interaction - set and learn your ChatGPT shortcut Memories - help ChatGPT know you and your preferences Use the remember key-phrase e.g. Remember I love running, remember I live country/city Set a greeting e.

Posted by Evolved Inspired on Tuesday, June 25, 2024

M20 September 2022

Pleased with this image of M20 also known as the Trifid Nebula. Still some bloat on Stars, will try combining SVBony IR/Cut filter with the SVbony CLS on next attempt. Roughly 3hrs of data, stacked and background normalised in AstroPixelProcessor. No Flats, Bias of Dark Frames used with this one as it’s the first go with the SVBony CLS and didn’t have chance to prep.

Posted by Evolved Inspired on Saturday, September 3, 2022

NGC4945 August 2022

Challenged with a moonlit sky but a new camera to get familiar with (QHY533C) the target NGC4945 provided a reasonable target. I have been experiencing some star ‘bloat’, however realising the .75 reducer increases the back-focus requirement to 80mm I’m hoping to fix that shortly when some extension tubes arrive. The QHY533c from sensor to plate is 17.5mm of back-focus, so just around 62mm of back-focus to find. NGC4945 or Caldwell 83 is a spiral galaxy within the Centaurus constellation in the southern sky

Posted by Evolved Inspired on Sunday, August 28, 2022

Southern Pinwheel August 2022

The Southern Pinwheel galaxy (M83) is found in the southern skies. It’s a pleasing target and despite an alomost full Moon I’m pleased with the first attempt at this target. I’m having some star bloat which is likely because I’m awaiting some extension tubes to get the backfocus between the .75 reducer and the QHY533c to 80mm.

Posted by Evolved Inspired on Sunday, August 28, 2022

Change Management Introduction to Change

Defining Change Management Change Management is the process of managing the people side of change. Projects can delivery on time on budget yet still fail due to poor user adoption of the change. A focus on managing people through change helps achieve the goal and objectives of the project causing the change. Poorly executed change reduces employee and organisation capacity for future change. Poor change management can lead to poor engaged staff, low moral, staff turnover and poor organisation performance.

Posted by Evolved Inspired on Wednesday, September 8, 2021