Welcome to my personal homepage, as the header suggests, this is really just a culmination of various aspects of my life, some things I am proud of, others not as much. It’s a blog, and an uncultivated digital garden of snippets, interesting links, pictures, things that have inspired me, hobbies, projects, key moments in my life, travel, work, and nostalgic lists of material, and immaterial things that have made me who I am.
2023 Ironman All World Athlete
Basically a loyalty program from Ironman … but proud that I received the Gold (Top 2%) AWA Status for 2023.
hDrop – Wearable Hydration Monitor
I *just* received my order of the hDrop gen 2 wearable hydration monitor, and used it for a short 45 min easy Zone 2 run. Based on my interest of sweat analysis, I was curious to compare my results to other tests I have done in the past. I plan to continue to use it for more sessions, and it will be interesting to see how the results fluctuate with the seasons.
| Metric | Previous Value | Per hDrop | Notes |
|---|---|---|---|
| Avg Sweat Rate | 37Oz/h | 16.4Oz/h | My previous values were cycling, temps were relatively cool |
| Avg Sodium Concentration | 716mg/L – 1023mg/L | 901.1mg/L | Range of 5 tests, last 3 were all at 1000mg/L +- 50. |
After my first quick and dirty test, the unit is probably quite accurate on the sodium concentration, but I am unsure about the sweat rate. My past sweat tests were done based on weight loss during the exercise, cycling (not running) and majority were indoors. Based on the effort and ambient temp, I think around a 500ml sweat loss seems correct.
Export Apple Photos to the Filesystem – Apple Script
I have never really used Apple Script, but recently had the desire to backup all my Apple Photos to my local NAS. I currently have all my photos organized in a Folder -> Album structure so pulled this Apple Script together together to get this done. Create a new Apple Script (*.scpt) and select the source Photos Folder and a location to save the files on your filesystem. Note: Slashes in the name case folders to be created 🙁
tell application "Photos"
activate
set folderList to name of every folder
set selectedFolders to choose from list folderList with prompt "Select folders:" with multiple selections allowed
set destination to POSIX path of (choose folder with prompt "Please select a backup location:")
repeat with f in folders
if selectedFolders contains name of f then
my exportFolder(f, destination, name)
end if
end repeat
end tell
-- export a folder to a given destination
on exportFolder(tFolder, tPath, name)
set folderName to tPath & "/" & name
log folderName
using terms from application "Photos"
tell tFolder
repeat with childAlbum in albums
my exportAlbum(childAlbum, folderName)
end repeat
repeat with childFolder in folders
set name to name of childFolder
my exportFolder(childFolder, folderName, name)
end repeat
end tell
end using terms from
end exportFolder
-- export an album to a given destination
on exportAlbum(tAlbum, tPath)
set alName to name of tAlbum
set albumName to tPath & "/" & alName
my makeFolder(albumName)
log albumName
tell application "Photos"
try
with timeout of 30 * 60 seconds
export (get media items of tAlbum) to (albumName as POSIX file) with using originals
end timeout
on error
tell me to delay 5
activate
with timeout of 30 * 60 seconds
export (get media items of tAlbum) to (albumName as POSIX file) with using originals
end timeout
end try
end tell
end exportAlbum
on makeFolder(tPath)
do shell script "mkdir -p " & quoted form of tPath
end makeFolder
Endurance Racing – Sweat Analysis
Sweat, and specifically Sodium, is one of the three “levers” for endurance athletes when it comes to hydration and nutrition (fueling) and subsequently your performance. The other two key elements or levers are Carbohydrates and Fluids.
The most important part about sodium/sweat is that everyone has a unique sweat loss rate, and a unique sodium content ratio in their sweat. So while a more generalized approach can be defined for consuming carbohydrates, the same is not true for electrolyte loss. This is why having a sweat test is critical for athletes wanting to perform, understand and take advantage of their data to understand their personal needs and requirements.
3D Printing Project – Bottle Holder v3
Design: Autodesk Fusion 360
Printer: Prusa Mk2
Material: PLA
Print Time: 3 Hours
Just a reminder …
“The majority is always wrong. The minority is rarely right.”
Henrik Ibsen
Situational Leadership – Dr. Paul Hersey
I once took an interview for a role that was well above my skills, experience and background level, during one of the rounds the interview gave me some constructive criticism and suggested I read this book. To this day it sits on my shelf, and think back to at the lessons I learned from it, and the experience it has now given me to manage teams and people more effectively.
If you have or don’t have a leadership role, looking to advance your career or simply understand a workforce better, I would highly encourage giving this a quick read.
2023 Ironman 70.3 – North Carolina
A small improvement from 2022 and a (13.1 – Half Marathon) Run PR which I am pretty happy about.
3D Printing Project – *Another* Bike Storage Box
My 3D design skills and understanding of modeling around a physics; race and object has come a long way since my first bike storage box, this one fits my 2022 Canyon Speedmax CF (Medium). The reason for designing and printing these is that while the bike has built in storage, it’s seldomly enough to be self sufficient during long rides. For full distance Ironman events, I take the following: (After mishaps, trial and error) 2 x Tubolito spare tubes, 2 x CO2 Cartridges, 1 x Dart puncture tool, 1 x Mini Pump, a Multi Tool and a Chain link.
Design: Autodesk Fusion 360
Printer: Prusa Mk2
Material: PLA
Print Time: 12 Hours
Travel: Lake Como, Italy
