insin / couch25k

Java MIDlet which tracks intervals for the Couch-to-5k running program

Recent Releases

• 2024-04-08 – control-panel-for-twitter v3.24.0
  Browser extension which gives you more control over your Twitter timeline and adds missing features and UI improvements - available for desktop and mobile browsers
  v3.24.0 release notes

  • Added an option to hide Jobs (enabled by default)
  • Added a "Show under focused tweets" sub-option to "Hide Bookmark button under tweets", which lets you show the bookmark button under focused tweets while hiding it elsewhere
  • Added a "Number of followers" sub-option to "Show people with over 1 million followers", which lets you show replies from people with 1K, 10K or 100K followers instead, as Premium is now being forced on certain users
  • Hide Premium upsells now hides the Highlights and Articles tabs in your own profile if you're not subscribed to Premium
  • Simplified the name of the option which hides sidebar contents to just "Hide sidebar contents"
  • Renamed a number of "Twitter Blue" options to "Premium"
  • Fixed getting Tweet and user info from React state - fixes restoring links under Tweets and showing/hiding blue check replies based on follower count

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  Available in the following extension stores:

  

• 2024-03-18 – astro-lazy-youtube-embed v0.4.0
  Embed YouTube videos with a static placeholder which only embeds when you click
  v0.4.0 release notes

  Added

  • Added a thumbnail prop, enabling use of the alternate screenshot thumbnails YouTube provides
  • Added a cookie flag prop to opt-in to using www.youtube.com/embed instead of www.youtube-nocookie.com/embed
  • Added JSDoc to props to improve editor DX

  Changed

  • The embed now uses www.youtube-nocookie.com/embed by default
  • The static embed thumbnail <img> now uses loading="lazy" by default
  • The static embed now uses a black background, so there isn't a flash of gradient when the thumbnail <img> lazy-loads
  • The static embed now uses i.ytimg.com instead of img.youtube.com for the thumbnail <img>, as per the YouTube site and its API
  • The modestbranding embed parameter was deprecated by YouTube on August 15, 2023 and now has no effect - removed it from the embedParams defaults and marked it as deprecated
  • The thumbnailRes prop now also supports passing the mq/hq/sd abbreviations YouTube uses

  Fixed

  • Fixed overriding defaulted <iframe> attributes - Astro doesn't merge attributes on HTML elements, so user-supplied attributes need to come first
• 2024-03-07 – control-panel-for-youtube v1.1.0
  Browser extension which gives you more control over YouTube by adding missing options and UI improvements - for desktop & mobile browsers
  v1.1.0 release notes

  • Fixed Firefox permission issues (the extension was disabled by default after install on all platforms, it had to be manually enabled every time in Firefox for Android, and the Permissions page was completely blank in Firefox for Android so permissions couldn't be granted) by using Manifest Version 2 instead for the Firefox version
  • Improved the Japanese translation (thanks @Catastravia)
  • Fixed disconnectObservers() only disconnecting page observers

  hideShareThanksClip:

  • Added a new option to hide the Share/Thanks/Clip buttons under a video (not enabled by default)

  hideChannels:

  • You can now hide a channel while watching one of its videos - a "Hide channel" item is added to the video's ⋯ menu
  • This becomes an "Unhide channel" menu item if the channel is already hidden

  hideOpenApp:

  • Fixed hiding "Open App" links when using YouTube in Japanese

  hideSponsored:

  • Fixed related videos being hidden in the mobile version at tablet sizes when they contained an ad

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  Available in the following extension stores:

  

• 2023-10-19 – comments-owl-for-hacker-news v2.2.0
  Browser extension which makes it easer to follow comment threads on Hacker News across multiple visits, allows you to annotate and mute users, and other UI tweaks and mobile UX improvements
  v2.2.0 release notes

  • Added an option to disable or require confirmation for hiding on list pages
  • Added an option to increase the contrast of submission text (enabled by default)

  ---

  Available in the following extension stores:

  

• 2021-11-24 – rllmuk-ignore-topics v1.2
  Hide topics and forums you're not interested in on the Rllmuk forum
  v1.2 release notes

  • Added support for the Fluid view
  • Added a collapse control for the Fluid sidebar

couch25k's Issues

Support multiple running programs

E.g. this training program from the Belfast City Marathon site:

This programme uses 10 minutes/per mile pace as standard – if you run slower or quicker than this, simply run for at least the duration of time given, rather than worrying about the actual miles you're doing.
Note that your minute per mile time will probably become quicker, especially on the shorter runs, as the weeks go by.

Week One

Run one- 30 minute jog / approximately 3 - 4 miles
Run two- 35 minute jog / approximately 3 - 4 miles
Run three- 40 minute jog / approximately 4 miles
Run four – 30 minute jog /approximately 3 miles
Optional cross training day
Two rest days - fit these in around your runs, perhaps one in the middle of the week and one the day before or after your longer run. Always remember to include at least these two days each week to ensure you get the maximum benefit from your training by allowing your body to recover and repair.

Week two

Run one – 30 minutes / 3 - 4 miles
Run two – 35 minutes / 3 - 4 miles
Run three – 40 minutes / 4 - 5 miles
Run four – 30 minutes / 3 - 4 miles
Optional cross training day
This week is about getting comfortable with putting some miles in, so the mileage is the same as week one.

Week three

Run one – 30 minutes / 3 - 4 miles
Run two – 40 minutes / 4 - 5 miles
Run three – 30 minutes / 3 - 4 miles
Run four – 55 minutes/ 5 - 6.5 miles LSR (Long Slow Run) – this is one of the most important elements to progress during the course of your marathon, as it will prepare you for being on your feet for a long time, as you will be on race day, and also to increase your endurance. Throughout the programme this will gradually increase, although you will notice on some weeks it drops back slightly, this is a 'lower mileage' week to give your body a chance to recover from all the mileage and get ready for another few weeks hard training.
Optional cross training day

Week four

Run one – 30 minutes / 3 - 4 miles
Run two 40 minutes/ 3 - 4 miles
Run three – 30 minutes / 3 - 4 miles
Run four – 70 minutes / 7 - 8 miles – LSR (Long Slow Run)
Optional cross training day
Don't forget to keep hydrated – you may want to think about carrying water with you on your longer runs, and make sure you are replacing electrolytes lost through sweat (with an electrolyte drink or tablets).

Week five

Run one - 30 minutes / 3 - 4 miles
Run two – 40 minutes / 3 - 4 miles
Run three – 30 minutes / 3 - 4 miles
Run four – 60 minutes / 6 - 7 miles - LSR (LONG SLOW RUN)
Optional cross training day
Listen to your body – if you are feeling any pain that seems worse than just your muscles getting used to running more, check it out by seeking advice from a physiotherapist or experienced runners.

Week six

Run one – 30 minutes / 3 - 4 miles
Run two – 40 minutes / 4 - 5 miles
Run three – 30 minutes / 3 - 4 miles
Run four – 90 minutes / 9 -10 miles – LSR (LONG SLOW RUN)
Optional cross training day
Try to vary your running routes so that you do not become bored, if you are using a loop course why not run it in the opposite direction.

Week seven

Run one – 30 minutes / 3 - 4 miles
Run two – 50 minutes / 5 - 6 miles
Run three – 30 minutes / 3 - 4 miles
Run four – One hour 40 minutes / 10 -11 miles - LSR (LONG SLOW RUN)
Optional cross training day
Perhaps at this stage you might want to try using energy gels for your longer runs. This will help to replenish the carbohydrates being supplied to your muscles to keep you going on those long runs.

Week eight

Run one – 30 minutes / 3 – 4 miles
Run two – 50 minutes/ 5 - 6 miles
Run three – 30 minutes / 3 - 4 miles
Run four – 70 minutes / 7 - 8 miles - LSR (LONG SLOW RUN)
Optional cross training day
Many runners suffer from chafing at some point – if this is happening to you, make sure you are wearing good technical running gear that will help to wick the sweat away, or use an anti-chafing product such as Bodyglide.

Week nine

Run one – 30 minutes / 3 - 4 miles
Run two – 60 minutes / 6 - 7 miles
Run three – 30 minutes / 3 - 4 miles
Run four – Two hours / 12 -13 miles - LSR (LONG SLOW RUN)
Optional cross training day

Week ten

Run one – 30 minutes / 3 - 4 miles
Run two – 70 minutes / 7 - 8 miles
Run three – 30 minutes / 3 - 4 miles
Run four – Two hours / 12 -13 miles - LSR (LONG SLOW RUN)
Optional cross training day

Week 11

Run one – 30 minutes / 3 - 4 miles
Run two – 70 minutes / 7 - 8 miles
Run three – 30 minutes/ 3 - 4 miles
Run four – One hour 40 minutes / 10 -11 miles - LSR (LONG SLOW RUN)
Optional cross training day

Week 12

Run one – 30 minutes / 3 - 4 miles
Run two – 70 minutes / 7 - 8 miles
Run three – 40 minutes / 4 - 5 miles
Run four – Two hours 30 minutes / 15 - 16 miles - LSR (LONG SLOW RUN)
Optional cross training day

Week 13 Recovery Week and Interval Session

Run one – 40 minutes / 4 - 5 miles
Run two – 80 minutes / 8 - 9 miles
Run three – 40 minutes / 4 - 5 miles
Run four – Two hours 40 minutes / 16 - 18 miles - LSR (LONG SLOW RUN)
Optional cross training day

Week 14 - lower mileage week to include a half marathon

Run one – 40 minutes / 4 - 5 miles
Run two – 70 minutes / 7 - 8 miles
Run three – 30 minutes / 3 - 4 miles
Run four – optional - Half marathon race – LSR (LONG SLOW RUN)
Rest for three days!

Week 15

Run one – 40 minutes / 4 - 5 miles
Run two – 90 minutes / 9 - 10 miles
Run three – 50 minutes / 5 - 6 miles
Run four – Three hours / 18 - 20 miles - LSR (LONG SLOW RUN)
Optional cross training day

Week 16

Run one – 50 minutes / 5 - 6 miles
Run two – 90 minutes / 9 -10 miles
Run three – 50 minutes / 5 - 6 miles
Run four – Two hours 20 minutes / 14 - 15 miles – LSR (LONG SLOW RUN)
Optional cross training day

Week 17 - Biggest mileage week- approximately 45 miles

Run one – 50 minutes / 5 - 6 miles
Run two – One hour 40 minutes / 10 - 11 miles
Run three – 50 minutes/ 5 - 6 miles
Run four – 3hr 30 minutes/20-22 miles – LSR (LONG SLOW RUN)
Optional cross training day

Week 18 – Starting to taper
Run one – 50 minutes / 5 - 6 miles
Run two – 80 minutes / 8 - 9 miles
Run three – 40 minutes / 4 -5 miles
Run four – Two hours / 12 - 14 miles – LSR (LONG SLOW RUN)
Optional cross training day
This week your mileage begins to decrease as the marathon draws near, giving your body a chance to recover and gather energy and freshness before the big day.

Week 19
Run 16 miles maximum over three days plus eight to 10 miles at the weekend as your long run.
Run one – 40 minutes / 4 - 5 miles
Run two – 60 minutes / 6 - 7 miles
Run three – 30 minutes / 3 - 4 miles
Run four – 80 minutes/ 8 -10 miles – LSR (LONG SLOW RUN)
Optional cross training day

Week 20
Run 12 miles maximum over three days with plenty of rest and relaxation with four days to go to marathon day. Be sure to jog slowly or walk briskly with only a few days to go to keep the ‘legs going’ and confidence up.
Run one – 30 minutes / 3 - 4 miles
Run two – 40 minutes / 4 - 5 miles
Run three – 20 minutes / 2 - 3 miles

Lacks form validation.

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