Fabien Benetou's PIM | Content / Exercises

Mens sana in corpore sano

Recent or special activities

Rock climbing (photos coming)
Swimming (training data)
Slack-lining (photos coming)
Yoga
Diving in Belgium, France and Indonesia (photos and videos coming, diving profile data still to add)
Hiking in Colombia and Indonesia (photos coming)
Skydiving in France

Meditation

To update with the class in Brussels and podcasts.

28/04/2017 : focus on consciousness, list during IntroductionToMindfulnessForAgileAndITProfessionalsApril2016 wonder how good the analogy with monitoring of process (top, iotop, ptrace), network (wireshark), distributed process (AWS console), etc is
01/04/2016 : 2x10min during IntroductionToMindfulnessForAgileAndITProfessionalsApril2016
between January and March 2016 ~8times : ~1h in ~3x10min nearby Merode
19/03/2012 : 10min
07/03/2012 : 07min
02/03/2012 : 10min
29/02/2012 : 07min
28/02/2012 : 05min
10/01/2012 : details to add

See Meditation.

Swimming

Statistics by session See the more up-to-date version

Objective set before the session reached.

paddles used.
fins used.
swimming board used.

next objective? ~~2700m~~ consider instead time/distance (e.g. 5min for 400m)
22/01/2012 : unrecorded distance (with Paola)
11/01/2012 : 1400m
08/01/2012 : 1000m
14/07/2011 : unrecorded distance (with Sylvain)
16/03/2011 : unrecorded distance
08/03/2011 : unrecorded distance
09/02/2011 : unrecorded distance (with Sylvain)
25/01/2011 : unrecorded distance (with Sylvain)
21/01/2011 : unrecorded distance
18/01/2011 : unrecorded distance (with Sylvain)
14/12/2010 : 2000m = 1000m breast, 1000m back
23/11/2010 : 1500m = 750m breast, 750m back (with Sylvain)
19/11/2010 : unrecorded distance
15/11/2010 : unrecorded distance
11/11/2010 : unrecorded distance
08/11/2010 : unrecorded distance
05/11/2010 : unrecorded distance
28/10/2010 : unrecorded distance
25/10/2010 : unrecorded distance
22/10/2010 : unrecorded distance
20/10/2010 : unrecorded distance
18/10/2010 : unrecorded distance
11/10/2010 : unrecorded distance
07/10/2010 : unrecorded distance
29/09/2010 : unrecorded distance (with Sylvain)
16/09/2010 : unrecorded distance (with Sylvain)
01/09/2010 : unrecorded distance (with Guerrique)
19/08/2010 : unrecorded distance (Bretagne)
15/07/2010 : unrecorded distance (with Sylvain)
09/07/2010 : unrecorded distance (with Alexandre in Bordeau)
29/06/2010 : unrecorded distance (with Sylvain)
18/06/2010 : unrecorded distance
15/06/2010 : unrecorded distance
04/06/2010 : unrecorded distance
31/05/2010 : unrecorded distance
25/05/2010 : unrecorded distance
18/05/2010 : unrecorded distance
07/05/2010 : unrecorded distance (Lehon)
03/05/2010 : 2500m (Dinard, salty water)
29/04/2010 : unrecorded distance (San Giuliano Terme)
26/04/2010 : unrecorded distance (San Giuliano Terme)
23/04/2010 : unrecorded distance (San Giuliano Terme)
21/04/2010 : unrecorded distance
19/04/2010 : unrecorded distance
16/04/2010 : 2100m = 700m breast, 700m back, 700m free
12/04/2010 : 1600m = including 1000m flutter kick
10/04/2010 : unrecorded distance
08/04/2010 : unrecorded distance
06/04/2010 : unrecorded distance
03/04/2010 : 2100m = including 1000m flutter kick
01/04/2010 : unrecorded distance including 500m flutter kick
30/03/2010 : unrecorded distance
22/03/2010 : unrecorded distance
17/03/2010 : 2100m = 700m breast, 700m back, 700m free
15/03/2010 : unrecorded distance
13/03/2010 : unrecorded distance
11/03/2010 : unrecorded distance (with Guerrique)
09/03/2010 : unrecorded distance
18/02/2010 : 1800m (with Sylvain)
12/02/2010 : 1600m (with Sylvain)
10/02/2010 : 1400m (with Sylvain)
08/02/2010 : 1200m (with Sylvain)
05/02/2010 : 1000m (with Sylvain)
29/12/2009 : unrecorded distance
26/12/2009 : unrecorded distance
24/12/2009 : unrecorded distance
22/12/2009 : 1500m
18/12/2009 : 1600m
02/12/2009 : unrecorded distance
25/11/2009 : unrecorded distance
12/11/2009 : unrecorded distance
29/10/2009 : unrecorded distance
07/10/2009 : 2000m = 2 x (300m breast, 300m back, 400m free)
- testing a geometry method to keep track of the distance (each set is triangle)
05/10/2009 : 1800m = 2 x (300m breast, 300m back, 300m free)
30/09/2009 : 1500m
28/09/2009 : 1300m
25/09/2009 : 1100m
23/09/2009 : 1000m = 200m dolphin kick, 200m breast, 200m free, 400m back
07, 08 and early 09 2009 activity break (travelling+pool closed)
19/06/2009 : 2000m = 300m breast, 500m fins, 300 free, 500m fins, 400m
15/06/2009 : 2000m = 300m free, 300 breast, 1000m fins, 400m
11/06/2009 : 1600m = 200m free, 200 breast, 800m fins, 300m , 100m free

Check according to WolframAlpha how much calories and oxygen 2500m/h uses a 85kg male.

Timetable

Piscine Brossolette	Jours	Piscine Caneton
12 h � 13 h 30 et 19 h 30 � 21 h 45	Lundi	12 h � 13 h 30
12 h � 13 h 30	Mardi	12 h � 13 h 30 et 19 h 30 � 21 h 45
12 h � 13 h 30	Mercredi	12 h � 16 h 30
12 h � 13 h 30	Jeudi	12 h � 13 h 30 et 19 h 30 � 21 h 45
12 h � 13 h 30 et 19 h 30 � 21 h 45	Vendredi	12 h � 13 h 30
9 h 30 � 13 h et 14 h � 18 h	Samedi	9 h � 13 h et 14 h � 18 h
9 h 30 � 13 h	Dimanche	9 h � 13 h et 14 h � 18 h

Sport section of Ville de Saint-Maur-des-Foss�s official website.
Nageurs.com Le site de toutes les piscines de Paris, et de la pratique de la natation

Core muscle

several gym sessions missing

02/06/2012 : gym (rowed for 30min at level 15, also several times in previous time and now)
18/05/2012 : gym
15/05/2012 : gym (with Arturo and Elio)
07/05/2012 : gym (with Arturo)
23/10/2011 : 20c 10p 20c 10p 20sc
29/05/2011 : 20c 10p 20c 10p
25/11/2010 : 20c 10bh 20p 20c 10bh 20p
26/09/2010 : 20c 10bh 20p 20c 10bh 20p
19/09/2010 : 20c 10bh 20p 20c 10bh 20p
07/09/2010 : 20c 10bh 20p 20c 10bh 20p
06/09/2010 : 20c 10bh 20p 20c 10bh 20p
03/09/2010 : 20c 10bh 20p 20c 10bh 20p
02/09/2010 : 20c 10bh 20p 20c 10bh 20p
30/08/2010 : 20c 10bh 20p 20c 10bh 20p
27/08/2010 : 20c 10bh 20p 20c 10bh 20p
26/08/2010 : 20c 10bh 20p 20c 10bh 20p
19/07/2010 : 20c 10bh 20p 20c 10bh 20p
18/07/2010 : 20c 10bh 20p 20c 10bh 20p
17/07/2010 : 20c 10bh 20p 20c 10bh 20p
14/07/2010 : 20c 10bh 20p 20c 10bh 20p
30/06/2010 : 20c 10bh 20p 20c 10bh 20p
26/06/2010 : 20c 10bh 20p 20c 10bh 20p
25/06/2010 : 20c 10bh 20p 20c 10bh 20p
24/06/2010 : 20c 10bh 20p 20c 10bh 20p
21/06/2010 : 20c 10bh 20p 20c 10bh 20p
19/06/2010 : 20c 10bh 20p 20c 10bh 20p
16/06/2010 : 20c 10bh 20p 20c 10bh 20p
14/06/2010 : 20c 10bh 20p 20c 10bh 20p
11/06/2010 : 20c 10bh 20p 20c 10bh 20p
10/06/2010 : 20c 10bh 20p 20c 10bh 20p
09/06/2010 : 20c 20sc 20c 20sc 10bh 10p 10sh 10p 10sh
07/06/2010 : 20c 20sc 20c 20sc 10bh 10p 10sh 10p 10sh
06/06/2010 : 20c 20sc 20c 20sc 10bh 10p 10sh 10p 10sh
05/06/2010 : 20c 20sc 20c 20sc 10bh 10p 10sh 10p 10sh
03/06/2010 : 20c 20sc 20c 20sc 10bh 10p 10sh 10p 10sh
- techniques revision
01/06/2010 : 2*25c 25bh 2*(25+20)cc 2*25bsh 2*25p
30/05/2010 : 2*20c 20 breathings hold (bh) 2*(20+20)cc 2*20bsh 3*15p
29/05/2010 : 35c hold 2*(20+15)cc 2*15 breathings side hold (bsh) 2*20p
27/05/2010 : 30c hold 2*30cc 2*side hold 2*15p
26/05/2010 : 25c hold 2*25cc 2*side hold 25p
24/05/2010 : 20c hold 2*20cc 2*side hold 20p
23/05/2010 : 15c hold 2*15cc 2*side hold 15 pumps (p)
22/05/2010 : 10 crunches (c) 10 cross crunch (cc) of each side some gaining with elbows on the mattress 10 side gaining on each side
21/05/2010 : 15min of obliques (different exercises)

To do

Find exercises useful for swimming and skating
understand the breathing technique
add proper exercises names (eventually their videos)
poirier
gaining for streamlined swimming

Inline Skating

26/10/2011 : ~1h on wet asphalt and slightly steeper surface
24/10/2011 : ~1h including a small race
21/10/2011 : ~1h faster pace
19/10/2011 : ~1h on wet asphalt and irregular surface
17/10/2011 : ~1h skiing style
14/10/2011 : ~45min mostly on turn stop
14/05/2010 : training with Sylvain on braking

Running

Statistics by session (no chronological order)

Note that dates and average speed per point should be added. Also plots are generated from the command line now but are unfortunately still not interactive or automated (dedicated data page fetch through ?action = source + exec). The regression should also be dated to display evolution over time.

26/01/2012 : 70min
19/01/2012 : 60min
12/01/2012 : 40min
29/09/2012 : 20min
25/09/2012 : 20min
23/09/2012 : 20min
21/09/2012 : 20min
01/06/2012 : 60min, 8km
20/05/2012 : 60min, 8km
18/05/2012 : ~15min, 1.5km
15/04/2012 : ~20min, ?km
08/04/2012 : ~20min, ?km
07/04/2012 : ~20min, ?km
23/03/2012 : ~20min, ?km
18/03/2012 : ~20min, ?km
25/02/2012 : ~15min, ?km
10/12/2011 : ~20min, 3km
05/12/2011 : ~30min, 5km
29/11/2011 : ~30min, 5km
24/11/2011 : ~30min, 4km
09/11/2011 : ~30min, 5km
05/11/2011 : ~35min, ?km
29/09/2011 : ~60min, ~10km
22/09/2011 : ~60min, ~10km
19/09/2011 : ~10min, ~2km
11/09/2011 : ~30min, 2km
10/09/2011 : ~15min, 2km (with Paola)
06/09/2011 : ~20min, ?km
04/09/2011 : 40min, ?km (with Sylvain and Audrey)
31/08/2011 : 25min, 4km
26/08/2011 : 45min, ~6km (with Sylvain and Audrey)
24/08/2011 : 45min, 5.75km (with Sylvain and Audrey)
21/08/2011 : ~25min, ?km (started with Lea and Gilbert)
16/08/2011 : ~?min, ?km (8AM)
12/08/2011 : ~25min, ?km (started with Lea and Gilbert)
10/08/2011 : ~15min, ?km
02/08/2011 : ?min, ?km (with Paola, 4x1min sprints)
01/08/2011 : ?min, ?km (with Paola, 4x1min sprints)
31/07/2011 : 17min, 3km
28/07/2011 : ?min, ?km
25/07/2011 : 27min, 5.0km
23/07/2011 : 40min, 7.0km (with Sylvain)
16/07/2011 : 10min, 2.1km
13/07/2011 : 10min, 2.1km
10/07/2011 : 10min, 2.1km
08/07/2011 : 10min, 2.1km
06/07/2011 : 10min, 2.1km
19/06/2011 : 10min, 2.1km
15/06/2011 : 11min, 2.1km (8am)
06/06/2011 : 11min, 2.1km (8am)
03/06/2011 : ?min, 2.1km (with Paola)
30/05/2011 : 11min, 2.1km (8am)
28/05/2011 : 11min, 2.1km (7am)
27/05/2011 : 11min, 2.1km (7am)
26/05/2011 : 12min, 2.1km
22/05/2011 : 12min, 2.1km
22/04/2011 : ~20min, ~2km (with Paola)
01/04/2011 : <20min, 3km (with Paola)
29/03/2011 : ?min, ?km (with Paola)
26/03/2011 : <20min, 2.7km (with Paola)
24/03/2011 : ?min, 2.4km (with Paola)
22/03/2011 : ?min, 2.5km (with Paola)
20/03/2011 : ?min, 2.0km (with Paola)
18/03/2011 : ?min, ?km (with Paola)
14/03/2011 : ?min, ?km (with Paola)
13/03/2011 : ?min, ?km (with Paola)
14/02/2011 : ?min, ?km
11/02/2011 : ?min, ?km
07/02/2011 : ?min, ?km
05/02/2011 : ?min, ?km
02/02/2011 : ?min, ?km (with Paola)
30/01/2011 : ?min, ?km (with Paola)
26/10/2010 : 10min, 2.1km
28/09/2010 : 10min, 2.1km
21/09/2010 : 15min, 3.0km
17/09/2010 : 19min, 4.1km
11/09/2010 : 10min, 2.1km
08/09/2010 : 10min, 2.1km
01/09/2010 : 10min, 2.1km
31/08/2010 : 10min, 2.1km
28/08/2010 : 10min, 2.1km
23/08/2010 : ?min, 3km (with Lea and Gilbert)
18/08/2010 : ~25min, 4.5km (Plouer to Langrolay)
07/08/2010 : ~15min, ?km
06/08/2010 : ~15min, ?km (with Gilbert)
0?/08/2010 : ~15min, ?km
20/07/2010 : 30min, 5.1km (with Sylvain)
16/07/2010 : 10min, 2.1km
13/07/2010 : 10min, 2.1km
12/07/2010 : 11min, 2.1km
20/06/2010 : 10min, 2.2km
13/07/2009 : 15min, 2.5km
15/07/2009 : 19min, 3.0km
~4 other sessions during the same period
- unrecorded distance and time

Martial arts

creativity is useful even in such a fast-paced context
- not limited to strategical and tactical preparation
  - the actual confrontation is a result of such previous phases, real-time execution of previous decisions that decided of the contextual closure (environment, number of opponents, time allocated, resources available, ...)
- without a unpredicted move advantage is most likely limited to skills (power, speed, technique)
- leveraging whatever resources as tool in whatever the situation might be toward one single goal

See also details later on regarding balance and the provoked loss of balance of an opponent

Lessons

Cramp
- By having nervous system stimulated just make the crampi muscle feel the external sharp pain to pass the cramp
- potassium and calcium is to avoid such problems, there are tablets in stores , buy and eat as its suggested doze
- Cramp on Wikipedia
- Chow Line: Potassium-rich foods deter muscle cramps, Sharron Coplin, 2003
balance
- spine
  - not just yourself but others, thus in confrontational situations too
    - there can be no powerful impact without strong resistance
      - if you break your opponent balance there can be no damage done to you
        if you can predict the strike you can know where the balance is thus how to break it
  - "One must first learn to control oneself before attempting to harmonize and control others." Principles of Aikido by Seidokan Aikido
  - your own physical backbone, like the structural walls of a building
- not just to learn how to maintain but also to learn how to lose
  - learning how to walk, as this is not an innate process
  - swim
  - dance
- Inspired by
  - Walk back from the pool
  - Using PostureMinder
  - Watching talks cognitive efficiency mentioning the right position of the spine

Exiting databases of video recording/data sets/models/... of fighting techniques processed through machine learning to be used on humanoid robots.

Wikipedia:Hyperventilation

To do

find the speed over time (thus distance) for each swimming style as a schema
- compare with kinetic energy
Tracks4Bikers GPS Tracks for bikers and outdoor activities
- Find, view or build GPS tracks for your bike rides
EveryTrail GPS Travel Community, Share your GPS Tracks, Geotag your photos
SportLogger the endurance sport training log on the web to use with your GPS tracks
consider moving or adding tracking websites to Trips
http://www.nageurs.com/
monthly (or simply periodic) bottleneck
- weekly exercise
  - theoretical explanations on why it matters
  - visual description on how to solve it

Exercises {Content}

Recent or special activities

Meditation

Swimming

Timetable

Core muscle

Inline Skating

Running

See also

Martial arts

Lessons

See also

To do