2024 in Exercise

In the tradition of last year, I decide run a report of what I have done as a year in exercise. This data was produced from Garmin Connect Reports Activity Type Activities Total Distance Average Distance Max Distance Total Activity Time Average Speed Cycling 67 1,199.36 mi 17.90 mi 70.58 mi 104:19:03 h:m:s 11.5 mph Gym & Fitness Equipment 201 – – – 153:39:01 h:m:s – Hiking 23 106.17 mi 4.62 mi 16.55 mi 71:26:41 h:m:s 1.5 mph Other 35 130.72 mi 5.94 mi 104.61 mi 40:28:33 h:m:s 3.2 mph Running 156 375.62 mi 2.63 mi 10.46 mi 97:25:53 h:m:s 3.9 mph Safety 1 0.07 mi 0.07 mi 0.07 mi 13:16 h:m:s 0.3 mph Walking 254 397.99 mi 1.57 mi 8.34 mi 166:04:52 h:m:s 2.4 mph Water Sports 64 779.89 mi 12.19 mi 101.09 mi 152:33:29 h:m:s 5.1 mph This time, I am going to remind myself that you cannot exercise yourself out of a bad diet again. My start weight is 0.5 pounds heavier in 2025 compaired to 2024. ...

January 1, 2025 · 1 min · Michael Ghens

Catholic Prayers for Sailors at Sea

Here are some Catholic prayers for sailors at sea: Psalm 107: 28-29: Dear Lord, I pray for sailors at sea and we pray that in line with Your Word, they will call out to You at any time, during any storm, knowing that You will hear. It is You who is in control of the sea and it is You who calms all storms so that the waves are still. Lord, I pray that those at sea will travel with Your heavenly authority so that they may be protected and remain at peace; this is the prayer of our hearts, Amen. Psalms 107:30-31: Heavenly Father, I pray that You will be the ultimate guide for sailors at sea. I declare stillness over the atmosphere and I pray against hazardous weather conditions, so that they can be brought safely to harbor. I praise You Lord for Your great love and for the wonderful things You have done and will continue to do for them! Thank You in advance for their safe journey in Jesus Name, Amen. Psalms 107: 23-25: Dear Lord, I pray that sailors will experience You whilst they journey for long periods of time. As they go off to sea doing business on great waters, I pray that they too, will observe Your power in action and Your excellent works in the deep. Help them to know that You command and raise the stormy wind, which lifts up the waves of the sea. Lord, let them see Your beauty in the nature that they are surrounded by, this we ask, Amen. Deuteronomy 31:6: Oh Father, I pray those who go off to sea will remember to be strong and courageous. I pray that they will not be afraid nor dismayed by violent waters because You are their guide. You will never leave nor forsake them because You are the One who goes before them. Let this Word be the authority that they sail on so that they will not be shaken by the physical storms they may experience, this we pray, Amen. Psalm 5:11: Dear Lord, I Thank You for being the keeper of those who sail at sea. I ask that You grant them peace as they put their trust in You. I pray that sailors take refuge in You and also because You defend them. Father let the praises of each morning fill their hearts because of Your goodness. Spread Your protection over them and the ships that they sail. Let them rejoice in Your divine love and protection, this we ask, Amen. Colossians 3:15: Dear Lord, just as You rule the sea, I pray that You rule the hearts of the sailors. I pray that Your peace will be the controlling factor in their hearts daily. Father send Your command to quiet the violent winds and the roaring seas. I also pray that when sailors are far from their homes, they will be assured that Your love, protection and care surround them at all times. We bless You Father, Amen. Proverbs 3:5-6: Heavenly Father, I pray that when there seems to be no hope, I pray that You will be the bright and morning star for sailors. I pray that they will trust in You with all their heart and lean not on their own understanding. May you be acknowledged at all times so You can direct their paths. Thank You for being their guide when they lose their sense of direction, Amen. Source: Conversation with Bing, 1/17/2024 ...

January 17, 2024 · 3 min · Michael Ghens

J/70 Boat Handling

Good videos for J/70 handling. Section 3 - Tack and Gybe is put first since it is basic sailing of the boat. I am adding more videos from North Sails that I feel is good for learning how to sail the boat. Section 3 - Tack and Gybe Step by step video on how to tack and gybe the J/70 Section 1 - Spinnaker Set Up Step by step video on how to set up the J/70 spinnaker ...

March 7, 2019 · 1 min · Michael Ghens

Titration

Warning I am not a doctor. Only purpose of this post is to show how Excel may be helpful. Do your own homework, read at own risk. I take no repsoncibilities ...

November 25, 2018 · 3 min · Michael Ghens

Insuline Self Titration

It has been a while since I started this post. This is a little old. Just posting it to get it out of the queue. Note I am not a doctor nor have diabetes. I am just sharing experiences as a caregiver while keeping my head above water. ...

September 8, 2018 · 1 min · Michael Ghens

My Suricata Pfsense Suppress List

Note This list is no longer maintained. I just moved from Snort to Suricata. The reason for my move is because Snort would die on rules update ever so often on my PfSense firewall. I am not sure of the cause, but I was getting concerned about a false sense of security. ...

April 22, 2018 · 1 min · Michael Ghens