<?xml version="1.0" encoding="UTF-8"?><rss xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:atom="http://www.w3.org/2005/Atom" version="2.0"><channel><title><![CDATA[RSS Feed]]></title><description><![CDATA[RSS Feed]]></description><link>http://direct.ecency.com</link><image><url>http://direct.ecency.com/logo512.png</url><title>RSS Feed</title><link>http://direct.ecency.com</link></image><generator>RSS for Node</generator><lastBuildDate>Sun, 12 Apr 2026 16:47:25 GMT</lastBuildDate><atom:link href="http://direct.ecency.com/created/interval/rss.xml" rel="self" type="application/rss+xml"/><item><title><![CDATA[08/01/2026 | Interval 7x1000m]]></title><description><![CDATA[Yoyoyo Runners !!! Today my workout was an interval session of 7×1000m, and I was really looking forward to it, as I wanted to see how much I’ve improved compared to the previous one. In general, I was]]></description><link>http://direct.ecency.com/hive-148416/@dikayskate/08012026-or-interval-7x1000m</link><guid isPermaLink="true">http://direct.ecency.com/hive-148416/@dikayskate/08012026-or-interval-7x1000m</guid><category><![CDATA[hive-148416]]></category><dc:creator><![CDATA[dikayskate]]></dc:creator><pubDate>Thu, 08 Jan 2026 21:54:57 GMT</pubDate><enclosure url="https://images.ecency.com/p/2dk2RRM2dZ8gKjXsrozapsD83FxL3Xbyyi5LFttAhrXxr16mCe4arfLHJAPpD61rwzReeDqjcw6EgJxnQUvFrisQbxE4rud7wVZMJoZXo4pwF239iickehUEW2hbCXtdinEsoVBWQG824DT7AcB8oHgXUDaF5F5pvYJZtydbAN?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Happy New Year with Interval Workout (6x1000)]]></title><description><![CDATA[Yoyoyo Runners !!! Happy and healthy New Year to everyone! I hope this year we can all smash our goals — and of course, stay injury-free. Because of a mix-up on my end with the bus schedules, I ended up]]></description><link>http://direct.ecency.com/hive-148416/@dikayskate/happy-new-year-with-interval-workout-6x1000</link><guid isPermaLink="true">http://direct.ecency.com/hive-148416/@dikayskate/happy-new-year-with-interval-workout-6x1000</guid><category><![CDATA[hive-148416]]></category><dc:creator><![CDATA[dikayskate]]></dc:creator><pubDate>Thu, 01 Jan 2026 19:41:39 GMT</pubDate><enclosure url="https://images.ecency.com/p/2dk2RRM2dZ8gKjXsrozapsD83FxL3Xbyyi5LFttAhrXxr16mCe4arfLHJAPpD61rwzReeDqjcJ2FBTsNPgRcEWuX7yzajxhjayZEZbaP1piLe9zD495LKFK7SgmyL76SJhQDM3B6cBoCwEfpBpbSYvVLvTarkkLEysdDqymgM4?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Xmas Interval 3x1000]]></title><description><![CDATA[Yoyoyo Runners Merry Xmas! I’d been waiting for a while to do 1K interval reps, and I finally scheduled them on Christmas Day. In the days leading up to it, I had a recovery run (30' at 6:30/km) and an]]></description><link>http://direct.ecency.com/hive-148416/@dikayskate/xmas-interval-3x1000</link><guid isPermaLink="true">http://direct.ecency.com/hive-148416/@dikayskate/xmas-interval-3x1000</guid><category><![CDATA[hive-148416]]></category><dc:creator><![CDATA[dikayskate]]></dc:creator><pubDate>Fri, 26 Dec 2025 11:00:03 GMT</pubDate><enclosure url="https://images.ecency.com/p/2dk2RRM2dZ8gKjXsrozapsD83FxL3Xbyyi5LFttAhrXxr16mCe4arfLHJAPpD61rwzReeDqjcw4euzCsmmwYcaXaHfYLiuacELzgArNBEfwFgcS8kJSZP2mPjBaHHwY9MF5aXQUfFHDZd99tkL9uBSyatxRFNX3ZUcvAbed6fg?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Interval 7x200 | Light Week Started]]></title><description><![CDATA[Yoyoyo Runners !!! As mentioned in the title, this week will be lighter in terms of mileage, with a bit more focus on speed, since there are 26 days left until the 5K race I’ll be competing in. 🏃‍♂️🔥]]></description><link>http://direct.ecency.com/hive-148416/@dikayskate/interval-7x200-or-light-week-started</link><guid isPermaLink="true">http://direct.ecency.com/hive-148416/@dikayskate/interval-7x200-or-light-week-started</guid><category><![CDATA[hive-148416]]></category><dc:creator><![CDATA[dikayskate]]></dc:creator><pubDate>Tue, 23 Dec 2025 14:49:45 GMT</pubDate><enclosure url="https://images.ecency.com/p/2dk2RRM2dZ8gKjXsrozapsD83FxL3Xbyyi5LFttAhrXxr16mCe4arfLHJAPpD61rwzReeDqjcJEyzEndj3tMyPen1bTRygRDuTHqsNU7kbTTK6yho1DUD47LN3TvgJVoQHQXtGc3y6VEFKuWaJ4iGdoK2AqNQGW88yF6u6vPqQ?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Interval 5x800 ]]></title><description><![CDATA[Yoyoyo runners !!! Another day waking up full of energy and motivation for today’s workout. As usual, my day started with breakfast and classes at university. After getting back to the university dorm]]></description><link>http://direct.ecency.com/hive-148416/@dikayskate/interval-5x800</link><guid isPermaLink="true">http://direct.ecency.com/hive-148416/@dikayskate/interval-5x800</guid><category><![CDATA[hive-148416]]></category><dc:creator><![CDATA[dikayskate]]></dc:creator><pubDate>Fri, 19 Dec 2025 21:22:54 GMT</pubDate><enclosure url="https://images.ecency.com/p/2dk2RRM2dZ8gKjXsrozapsD83FxL3Xbyyi5LFttAhrXxr16mCe4arfLHJAPpD61rwzReeDqjcJEWK2JDY4uHh9BBjBfHXGcr5CYmfpjZekAz86Gj29BVK5x5KZMf43QCqRu6LcGqtFAknQ6HvgeQiv9gLKKyrz5Pm2TvP3xfs4?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Interval Workout 15x200]]></title><description><![CDATA[Yoyoyo runners !!! In this post, I’m sharing my Interval workout. After waking up quite early to go to university, I still managed to head out at midday for my workout — something I’d been thinking about]]></description><link>http://direct.ecency.com/hive-148416/@dikayskate/interval-workout-15x200</link><guid isPermaLink="true">http://direct.ecency.com/hive-148416/@dikayskate/interval-workout-15x200</guid><category><![CDATA[hive-148416]]></category><dc:creator><![CDATA[dikayskate]]></dc:creator><pubDate>Wed, 17 Dec 2025 20:30:39 GMT</pubDate><enclosure url="https://images.ecency.com/p/2dk2RRM2dZ8gKjXsrozapsD83FxL3Xbyyi5LFttAhrXxr16mCe4arfLHJAPpD61rwzReeDqjcHRq2QGmGAFMMraveSTE2M8Nwg8TTnitgS86Ke3G9kgo6wRcvTXWLtXvfHApDhZgqkt2GfLRxgZqCoTpBBEos1BkKEmLVY7WAi?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[3x100 + 10x400]]></title><description><![CDATA[Yoyoyo guys !!! Today I’m dropping yesterday’s interval session (11 Dec 2025). Here’s what the workout looked like: 1) 1.2K warm-up (3 laps), easy pace, around 8–10' 2) 3×100m strides, hitting 30s, 25s,]]></description><link>http://direct.ecency.com/hive-148416/@dikayskate/3x100--10x400</link><guid isPermaLink="true">http://direct.ecency.com/hive-148416/@dikayskate/3x100--10x400</guid><category><![CDATA[hive-148416]]></category><dc:creator><![CDATA[dikayskate]]></dc:creator><pubDate>Fri, 12 Dec 2025 19:48:45 GMT</pubDate><enclosure url="https://images.ecency.com/p/2dk2RRM2dZ8gKjXsrozapsD83FxL3Xbyyi5LFttAhrXxr16mCe4arfLHJAPpD61rwzReeDqjcvtbemxY4AseoNYB5HUsDQM8JEcs9zmmVAqHVsLom1nmrHEbtQS9xjWcthNu4hstJgtGfTDaYg2fZ2JHSCjZc8EkaxxKgMcgNJ?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[A break is definitely deserved : Getting the focus back!]]></title><description><![CDATA[Last year one of my nephew took a drop / break from his regular studies and devoted the entire time in preparing for the #engineering competitive exams. Getting an admission in the prestigious colleges]]></description><link>http://direct.ecency.com/hive-153850/@steemflow/a-break-is-definitely-deserved--getting-the-focus-back</link><guid isPermaLink="true">http://direct.ecency.com/hive-153850/@steemflow/a-break-is-definitely-deserved--getting-the-focus-back</guid><category><![CDATA[hive-153850]]></category><dc:creator><![CDATA[steemflow]]></dc:creator><pubDate>Sat, 02 Aug 2025 11:35:27 GMT</pubDate><enclosure url="https://images.ecency.com/p/NTy4GV6ooFRmaCXZ8UYgPhoud1kjiNX8QokLEZtbBKLuLWQ9yt7K3o4UxEPVX21c8ovZshV6FudcsvsWbakdo8Bk1A5ZrbeaWzbaJ7vCEAV2Uv6XbLt29qQfg4EtGtsPeFfu6n6iNFt4pykYQp8hvnhS4tNbErCvzT89Xe8E?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Finish Line Discs Interval - Rocket Discs]]></title><description><![CDATA[Explore Interval Disc Golf: Accuracy, Enthusiasm, and the Ideal Throw. Every throw is an opportunity to push yourself, get in touch with nature, and enjoy the spirit of the game at Interval Disc Golf.]]></description><link>http://direct.ecency.com/sports/@rocketdiscs/finish-line-discs-interval-rocket</link><guid isPermaLink="true">http://direct.ecency.com/sports/@rocketdiscs/finish-line-discs-interval-rocket</guid><category><![CDATA[sports]]></category><dc:creator><![CDATA[rocketdiscs]]></dc:creator><pubDate>Fri, 30 May 2025 11:18:18 GMT</pubDate><enclosure url="https://images.ecency.com/p/2dk2RRM2dZ8gPSQXD26P2AUtxtYwVGUdiiG3qpApvZxGdhCvz7MxtUpiXznndNiAtoJSvNehLPvmHA4VGMTUzJRH7YwX5DknaFUdTxPymD8GzGPcqpCgPaQwfRjzgtbaoHhukzV5J7JU1DjdbBeemdi8RqmFWQPrFdhLT8Jyio?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Hill Intervals]]></title><description><![CDATA[So decided to go for another interval session today. Picked the same hill as last time. Ran 10 laps plus some warmup and cool down. Apparently my 100th sessions as well this year 👏 This report was published]]></description><link>http://direct.ecency.com/hive-193552/@anderssinho/actifit-anderssinho-20241007t185834956z</link><guid isPermaLink="true">http://direct.ecency.com/hive-193552/@anderssinho/actifit-anderssinho-20241007t185834956z</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[anderssinho]]></dc:creator><pubDate>Mon, 07 Oct 2024 18:58:36 GMT</pubDate><enclosure url="https://images.ecency.com/p/ADdPNihJzmPcLkHtjKRVWu2N2uvBRfNLKJYb8XFwQAvcX6Y2CE3zoj6fLR7nDVPM6GknrztcXnFUBPsiax28bt2PF?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Running with colleagues from work.]]></title><description><![CDATA[Was sore in my body after both gym and running yesterday, but really wanted to join the my colleagues for a lunch run. Was really wintery and beautiful looking outside, but a bit slippery. This report]]></description><link>http://direct.ecency.com/hive-193552/@anderssinho/actifit-anderssinho-20221207t212007009z</link><guid isPermaLink="true">http://direct.ecency.com/hive-193552/@anderssinho/actifit-anderssinho-20221207t212007009z</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[anderssinho]]></dc:creator><pubDate>Wed, 07 Dec 2022 21:20:09 GMT</pubDate><enclosure url="https://images.ecency.com/p/ADdPNihJzmPcLkHtjKRVWu2N2uvBRfNLKJYb8XFwThbCoMq1xxAiEH75VTjAYrb4HUCXu9hKQZu8Ben4dnyjE1YKy?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Hill Interval is Rough!]]></title><description><![CDATA[So yesterday I didnt feel like going on a longer session so instead did some hill interval traning. Started with a warmup of 1-2km and then did 5 laps in the hill we have close to our house. Its approx]]></description><link>http://direct.ecency.com/hive-193552/@anderssinho/actifit-anderssinho-20220422t191144537z</link><guid isPermaLink="true">http://direct.ecency.com/hive-193552/@anderssinho/actifit-anderssinho-20220422t191144537z</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[anderssinho]]></dc:creator><pubDate>Fri, 22 Apr 2022 19:11:45 GMT</pubDate><enclosure url="https://images.ecency.com/p/ADdPNihJzmPcLkHtjKRVWu2N2uvBRfNLKJYb8XFwRRBX8E14Ucib9GDUYbSbZRQGXab2ub9Q84izTFpvq7quACXrT?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[My Actifit Report Card: February 9 2022]]></title><description><![CDATA[Evening run with my little group. Last week was speed work, the week before was hill work, so this week it was uphill sprinting. The goal for this short but intense bit of work is to get faster as the]]></description><link>http://direct.ecency.com/hive-193552/@thebalanceguy/actifit-thebalanceguy-20220209t233848935z</link><guid isPermaLink="true">http://direct.ecency.com/hive-193552/@thebalanceguy/actifit-thebalanceguy-20220209t233848935z</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[thebalanceguy]]></dc:creator><pubDate>Wed, 09 Feb 2022 23:38:48 GMT</pubDate><enclosure url="https://images.ecency.com/p/2gsjgna1uruvXSNcyT4tXW3w6Kin6p4AwW7es3C4S4wJ1SsnUARh18agSB38w2rzqHmzKkbR4yuyBTerbUJFha2Sk9kVFskpU5rkhXctMpk7mD41sm?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Подвійні керамічні флейти, продовження.]]></title><description><![CDATA[Продовжую ділитися знахідками в сфері керамічного флейтобудування. Це наступна серія подвійних інструментів, з прозорими глазурями та окисами металів. Свистки поєднані в один, кожна має різну кількість]]></description><link>http://direct.ecency.com/hive-165469/@radijte/podvijni-keramichni-flejti-prodovzhennya</link><guid isPermaLink="true">http://direct.ecency.com/hive-165469/@radijte/podvijni-keramichni-flejti-prodovzhennya</guid><category><![CDATA[hive-165469]]></category><dc:creator><![CDATA[radijte]]></dc:creator><pubDate>Tue, 28 Sep 2021 10:28:30 GMT</pubDate><enclosure url="https://images.ecency.com/p/26uUsAjKTsXCDw7zixZR182JbFKvgzJ9YwsFpTVcRaGCmsqhA1unTgprBgwFFH4n67JKvXjm6u5PuCpLTXsmUTd5DBpVYhUctrmfcEdEymbSnuWg169cuW36jPYdZ9zg1yzGsGNSsWG7hiYnYmn6f47UfHMk2WEQ4bwMyx?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Подвійні керамічні флейти. весна 2021]]></title><description><![CDATA[Мої перші розробки подвійних керамічних флейт, де два свистка поєднуються між собою в один. Вони можуть звучати в унісон або в терцію, в мажорному або мінорному ладу.]]></description><link>http://direct.ecency.com/hive-165469/@radijte/podvijni-keramichni-flejti-vesna-2021</link><guid isPermaLink="true">http://direct.ecency.com/hive-165469/@radijte/podvijni-keramichni-flejti-vesna-2021</guid><category><![CDATA[hive-165469]]></category><dc:creator><![CDATA[radijte]]></dc:creator><pubDate>Sun, 26 Sep 2021 19:55:36 GMT</pubDate><enclosure url="https://images.ecency.com/p/26uUsAjKTsXCDw7zixZR182JbFKvgzJ9YwsFpTVcRaGCmsqhA1unTgprBgwFFH4n67JKvXBomPj13QzAPL92UjtrQffsCc9aneQnp6q3tooJAZz7WrX3erwyeXmf2yu2mXDDJ6j3HUowbvUZg9q32gGz3UWmxLyAYTBoYS?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Long Intervals]]></title><description><![CDATA[I just finished a 12.896km running that lasted about 1hh:11mm:12ss ! Today I finally did the hard exercise I already wanted to do on the weekend. First I started with 15 minutes of easy running to warm]]></description><link>http://direct.ecency.com/hive-176853/@primersion/xhst-activity-1607367306</link><guid isPermaLink="true">http://direct.ecency.com/hive-176853/@primersion/xhst-activity-1607367306</guid><category><![CDATA[hive-176853]]></category><dc:creator><![CDATA[primersion]]></dc:creator><pubDate>Mon, 07 Dec 2020 18:56:09 GMT</pubDate><enclosure url="https://images.ecency.com/p/3HaJVw3AYyXBiM9rv8a3or2LLox37WoVPmqFwuTSgszMZ1DZM9rCPi4sKUf1gDq9iwAtHkXe5ZWT2dBwwB35UnhdgwyCaswYLbFnvM4?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[My Actifit Report Card: May 18 2020]]></title><description><![CDATA[Felt a bit sore since I tried to break pb on 10k yesterday, so did a shorter session today. But did 8 laps hill intervals so was really exhausted afterwards. Ended the day with a slow and easy evening]]></description><link>http://direct.ecency.com/hive-193552/@anderssinho/actifit-anderssinho-20200520t194730646z</link><guid isPermaLink="true">http://direct.ecency.com/hive-193552/@anderssinho/actifit-anderssinho-20200520t194730646z</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[anderssinho]]></dc:creator><pubDate>Wed, 20 May 2020 19:47:30 GMT</pubDate><enclosure url="https://images.ecency.com/p/ADdPNihJzmPcLkHtjKRVWu2N2uvBRfNLKJYb8XFwSNjww8v7zT9GbY4rNPNuXGn3tEb61faqFfZXDREmpUEBfVjxK?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[My Actifit Report Card: May 14 2020]]></title><description><![CDATA[Did 8 laps in the hill, pretty hard interval session that really drained my energy. So was glad that my gf wanted to take a evening walk with me before bedtime. 12k steps aint bad 👊 12784 Running, Walking]]></description><link>http://direct.ecency.com/hive-193552/@anderssinho/actifit-anderssinho-20200514t201024050z</link><guid isPermaLink="true">http://direct.ecency.com/hive-193552/@anderssinho/actifit-anderssinho-20200514t201024050z</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[anderssinho]]></dc:creator><pubDate>Thu, 14 May 2020 20:10:24 GMT</pubDate><enclosure url="https://images.ecency.com/p/ADdPNihJzmPcLkHtjKRVWu2N2uvBRfNLKJYb8XFwQXhPzSp4Z3b8kZwpZoJTNKBKGcLccMGE2sbvpN9Wb6rTTHaZs?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[My Actifit Report Card: May 7 2020]]></title><description><![CDATA[Had a hill interval session with gf. Really enjoy these session when we är two, that pushes me to do even more since you have to impress your girl 😉 6449 Running Height 185 cm Weight 90 kg Body Fat %]]></description><link>http://direct.ecency.com/hive-193552/@anderssinho/actifit-anderssinho-20200508t185426962z</link><guid isPermaLink="true">http://direct.ecency.com/hive-193552/@anderssinho/actifit-anderssinho-20200508t185426962z</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[anderssinho]]></dc:creator><pubDate>Fri, 08 May 2020 18:54:27 GMT</pubDate><enclosure url="https://images.ecency.com/p/ADdPNihJzmPcLkHtjKRVWu2N2uvBRfNLKJYb8XFwnYfHKEm4Lsvf9cvxtTBUTTGrp6saEGHRCJPtifjBRR9HUoqog?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[My Actifit Report Card: May 2 2020]]></title><description><![CDATA[Had a short interval session yesterday since I didnt have so much time. Next session will be a Cooper test to see My level of fitness. 5678 Running Height 185 cm Weight 90 kg Body Fat % Waist cm Thighs]]></description><link>http://direct.ecency.com/hive-193552/@anderssinho/actifit-anderssinho-20200502t191427491z</link><guid isPermaLink="true">http://direct.ecency.com/hive-193552/@anderssinho/actifit-anderssinho-20200502t191427491z</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[anderssinho]]></dc:creator><pubDate>Sat, 02 May 2020 19:14:27 GMT</pubDate><enclosure url="https://images.ecency.com/p/3W72119s5BjVs3Hye1oHX44R9EcpQD5C9xXzj68nJaq3CeGPmSAQAub5vQpRRuCdnCvPpTGCp8q1EpT8NS8KACauPWYkXveH9mVB1GREYG787mdTpsNdmQ?format=match&amp;mode=fit" length="0" type="false"/></item></channel></rss>