Up a notch, down a notch by pardinus

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· @pardinus ·
$1.10
Up a notch, down a notch
Running time! And it's been a long time since I went out on a run with only tshirt and shorts; weather is getting warmer!

![](https://usermedia.actifit.io/6a9a133d-881d-450a-aaf3-460c313b63ce)

But in a very tight schedule, so a different training today: interval training! Around 35 minutes:

- 5 minutes warm up at regular pace
- alternating between 1 minute high speed pace and 2 minutes normal pace
- 5 minutes cool down, normal pace

I definitely should do this more often, it really helps up improving running speed! And since I was short on time, it's a great way to workout when you can't do a long training session!<br><img src="https://cdn.steemitimages.com/DQmXv9QWiAYiLCSr3sKxVzUJVrgin3ZZWM2CExEo3fd5GUS/sep3.png"><br><table>	<tr>		<img src="https://cdn.steemitimages.com/DQmRgAoqi4vUVymaro8hXdRraNX6LHkXhMRBZxEo5vVWXDN/ACTIVITYCOUNT.png">	</tr>	<tr>		<div class="text-center"><b>10516</b></div>	</tr></table><table>	<tr>		<img src="https://cdn.steemitimages.com/DQmZ6ZT8VaEpaDzB16qZzK8omffbWUpEpe4BkJkMXmN3xrF/ACTIVITYTYPE.png">	</tr>	<tr>		<div class="text-center"><pre><b>Daily Activity, Running</b></div></pre></div>	</tr></table><div class="text-center"><img src="https://cdn.steemitimages.com/DQmRDW8jdYmE37tXvM6xPxuNnzNQnUJWSDnxVYyRJEHyc9H/A-14.png"><a href="https://bit.ly/actifit-app"><img src="https://cdn.steemitimages.com/DQmQqfpSmcQtfrHAtzfBtVccXwUL9vKNgZJ2j93m8WNjizw/l5.png"></a><a href="https://bit.ly/actifit-ios"><img src="https://cdn.steemitimages.com/DQmbWy8KzKT1UvCvznUTaFPw6wBUcyLtBT5XL9wdbB7Hfmn/l6.png"></a></div>
👍  , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , and 20 others
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vote details (84)
@steemitportugal ·
re-pardinus-actifit-pardinus-20190323t223253893z-20190323t224920833z
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@actifit ·
re-pardinus-actifit-pardinus-20190323t223253893z-20190324t070637913z
Congrats on providing **Proof of Activity** via your Actifit report!

You have accordingly been rewarded 47.875 AFIT tokens for your effort in reaching 10516 activity, as well as your user rank and report quality!
You also received an 10.77% upvote via @actifit account. **9.35% of this upvote value is a result of an exchange transaction you performed for 20 AFIT tokens !**
Actifit rewards and upvotes are based on your:
- User rank: which depends on your delegated SP, accumulated AFIT tokens, rewarded post count and recent rewarded activity.
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To improve your user rank, delegate more, pile up more AFIT tokens, and post more.
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@blacklux ·
ahaha enjoy the weather!
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@pardinus ·
I am, perfect Spring here! :)
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@roadtrips ·
Changing from high speed to normal can be so exhausting! Well done! ;)
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