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nakami / splits_plus_5k.md
Last active November 1, 2026 19:35
splits_plus_5k

This weekly template integrates the 5k Sub-20 Running Plan (~52 km/week) with the 4-Day Concurrent Gym Split (Legs, Push, Pull, Arms & Detail), specifically structured around Office Days (Tue/Thu) and Homeoffice/Weekend Days.

Weekly Master Table

Day Daytime (Morning / Midday) Evening Flexible / Extra Focus & Target
Monday (HO) Easy Run (10 km @ 5:20–5:40)
+ 5x 100m Strides		 Gym: Push (Frame)
(Chest, Shoulders, Triceps)		 Alignment Routine (Post-run) Aerobic Base & Upper Push (~10 km)
Tuesday (Office) – – Complete Rest Day Office Focus: Zero Training / Full Rest (0 km)
@nakami
nakami / strava_kudos_all_button.js
Created September 17, 2026 09:46
Strava Kudos All Button
// ==UserScript==
// @name Strava Kudos All Button
// @namespace http://tampermonkey.net/
// @version 1.0
// @description Adds a button to give kudos to all activities in the feed
// @author nakami (Copilot)
// @match https://www.strava.com/*
// @grant none
// ==/UserScript==
@nakami
nakami / hevy_workout_exporter.js
Last active October 9, 2026 16:03
Hevy Workout Exporter
// ==UserScript==
// @name Hevy Workout Exporter
// @namespace https://hevy.com/
// @version 2.0.1
// @description Export a Hevy workout (exercises, sets, reps, weights, warmups) as plain text. Adds a floating "Export" button on any hevy.com/workout/* page.
// @author nakami (Copilot)
// @match https://hevy.com/workout/*
// @run-at document-idle
// @grant GM_setClipboard
// ==/UserScript==
@nakami
nakami / splits.md
Last active November 1, 2026 19:33
Strength Training Splits

This rolling split is optimized to integrate running training with hypertrophy, tendon resilience, and postural correction, balancing cumulative fatigue and protecting your lower back.

Same-Day Training Guidelines

If a run and a gym session fall on the same day, use these practical guidelines (based on concurrent-training research on the "interference effect"; adjust flexibly based on your daily energy):

  1. The Muscle-Group Gap Guideline:
  • Legs Workout + Run: Aim for a gap of 6 hours or more (Run AM, Gym PM) to allow CNS and glycogen recovery.
@nakami
nakami / paybackhelper.js
Created January 28, 2022 16:27
Adds a button to the Payback website to activate all coupons
// ==UserScript==
// @name Activate All Payback Coupons
// @namespace http://tampermonkey.net/
// @version 0.1
// @description Activating all Coupons on Payback.de with one click
// @author nakami
// @copyright 2022 nakami
// @license GNU General Public License v2.0
// @include http*://www.payback.de/coupons*
// @require http://ajax.googleapis.com/ajax/libs/jquery/1.6.4/jquery.min.js
@nakami
nakami / Strava_Join_All_Challenges_button.js
Created December 3, 2021 22:37
Adds a button "Join All Challenges" to click all "Join Challenge" buttons
// ==UserScript==
// @name Strava "Join All Challenges" button
// @namespace http://tampermonkey.net/
// @version 0.1
// @description Adds a button "Join All Challenges" to click all "Join Challenge" buttons
// @author nakami
// @match https://www.strava.com/challenges*
// @icon https://d3nn82uaxijpm6.cloudfront.net/favicon-32x32.png?v=dLlWydWlG8
// @grant none
// @run-at document-idle
@nakami
nakami / Amazon_Gaming_Claim_All_Games_button.js
Last active June 28, 2022 14:53
On Amazon Gaming, add a button below "Games free with Prime" to click all "Claim game" buttons (Does not click on external offerings)
// ==UserScript==
// @name Amazon Gaming "Claim All Games" button
// @namespace http://tampermonkey.net/
// @version 0.2
// @description Adds a button below "Games free with Prime" to click all "Claim game" buttons; Does not click on external offerings
// @author nakami
// @match http*://gaming.amazon.com/*
// @icon https://d2u4zldaqlyj2w.cloudfront.net/02b601d4-a3ab-41e5-b8ab-1083f15f1c68/favicon.ico
// @grant none
// @run-at document-idle
@nakami
nakami / nindo_couponbrands_activity.py
Last active July 17, 2020 02:53
To what extend do brands advertise via coupons on social media? #nindo #coupons #socialmedia
import requests
import json
import time
from collections import Counter
from pprint import pprint
# avoid stressing nindo too much
# by adding a delay between fetch requests
FETCH_SLEEP = 1
@nakami
nakami / pinkbike_pod_download_highres.js
Last active January 30, 2019 21:44
Add high resolution download button on the pinkbike POD page
// run on https://www.pinkbike.com/photo/podlist/
// high res links look like this: https://lp1.pinkbike.org/p0pb<ID>/<ID>.jpg
// get all li-tags with 'inElm' class
var li_inElms = document.querySelectorAll('li.inElm')
// iterate over all li-tags
for(var i = 0; i < li_inElms.length; i++){
// get the id
var link = li_inElms[i].getElementsByTagName('a')[0].getAttribute('href');
@nakami
nakami / guitar_tunings_wage_war.md
Last active May 23, 2023 09:51
revised guitar tunings to some of the songs of wage war according to ultimate-guitar tabs

guitar tunings wage war

revising some ultimate-guitar.com tabs of the band wage war

official statement on reddit AMA: Drop A#, sometimes top string to G (3 steps down)

note: top string F in johnny cash is 5 steps lower than A#, 2 steps lower than G

all meaningful tunings