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Day 85: 30ml, 35sec, 20min x 2, 1L outer container
Day 86: 30ml, 35sec, 20min x 2, 1L outer container
Day 87: 30ml, 36sec, 20min x 2, 1L outer container
Day 88: 30ml, 36sec, 20min x 2, 1L outer container
Day 89: 30ml, 36sec, 20min x 2, 1L outer container
Day 90: 30ml, 36sec, 20min x 2, 1L outer container
I tried to advance PRA to 37sec but the air hunger was too intense.
Day 91: 30ml, 36.1sec, 20min x 2, 1L outer container
Day 92: 30ml, 36sec, 22min x 2, 1L outer container
Day 92: 30ml, 36sec, 24min x 2, 1L outer container
Since my PRA seems to have stalled, I'm lengthening the session duration to see if it can help get me over the hump. I suspect being sedentary is also a drag on my progress, but I've yet to feel the energy boost and desire for exercise that is supposed to come with increased CP.
Day 93: 30ml, 36sec, 24min, 1L outer container
Skipped evening session.
Day 94: 30ml, 36sec, 20min, 1L outer container
Had a stressful day and really struggled to maintain 36sec PRA.
Day 95: 30ml, 35sec, 40min, 1L outer container
Day 96: 30ml, 35sec, 10+30min, 1L outer container
Day 97: Thanksgiving kept me from completing any breathing exercises for the first time in over 3 months.
Day 98: 30ml, 35sec, 20min, 1L outer container
Day 99: 30ml, 35sec, 20min x 2, 1L outer container
I experimented with adding tVNS during my evening Frolov session. It didn't seem to reduce air hunger or make PRA easier to maintain.
Day 100: 30ml, 35sec, 40min, 1L outer container
Day 101: 30ml, 36sec 20min AM, 35sec 20min PM, 1L outer container
Day 102: 30ml, 36sec 20min AM, 35sec 20min PM, 1L outer container
Day 103: 30ml, 36sec 20min AM, 35sec 20min PM, 1L outer container
half mile jog/walk
Day 104: 30ml, 37sec 20min AM, 36sec 20min PM, 1L outer container
2 x .25 mile jog
Day 105: 30ml, 37sec 20min AM, 1L outer container
Day 106: 30ml, 37sec 20min AM, 36sec 20min PM, 1L outer container
half mile jog/walk
Day 107: 30ml, 37sec 20min x2, 1L outer container
half mile jog/walk
Day 108: 30ml, 38sec 20min x2, 1L outer container
half mile jog/walk
Day 109: 30ml, 38sec 20min x 2, 1L outer container
half mile jog/walk
Day 110: 30ml, 38sec 20min, 1L outer container
half mile jog/walk
Day 111: 30ml, 38sec 20min x 2, 1L outer container
half mile jog/walk
Day 112: 30ml, 39sec 20min x 2, 1L outer container
half mile jog/walk
I'm debating if I should continue increasing PRA above 40 seconds, or increase the volume of my outer container and drop the PRA a few seconds.
Day 113: 30ml, 39sec 20min x 2, 1L outer container
half mile jog/walk
Since Artour Rakhimov says to wait until CP reaches 30 seconds to increase the outer container volume from 1L to 2L and the PRA can go up to 60 seconds, I've decided to continue advancing my PRA above 40 seconds rather than increasing the volume of my outer container. I have a 1.5L container so I might swap it for my 1L container sometime before my CP hits 30 seconds, but I think I'm still in the low 20s.
I'm also going to experiment with jogging slower for longer stretches until I can comfortably go the whole half mile breathing nasally without dropping down to a walk. Then I'll start adding a tenth of a mile as tolerated.
Day 114: 30ml, 39sec 20min x 2, 1L outer container
half mile jog/walk
Day 115: 30ml, 39sec 20min x 2, 1L outer container
half mile jog/walk
Day 116: 30ml, 39sec, 10 min + 20min x 2, 1L outer container
stationary bike 45 minutes
Day 117: 30ml, 40sec, 5min x 3, 1L outer container
1/4 mile jog
9min RB
Day 118: second day without any breathing exercises in 118 days.
Day 119: 30ml, 39sec, 20 min, 1L outer container
Day 120: 30ml, 39sec, 20 min x 2, 1L outer container
Day 121: 30ml, 40sec, 20 min x 2, 1L outer container
9min RB
Day 122: 30ml, 40sec, 20 min, 1L outer container
stationary bike
Day 123: 30ml, 40sec, 20 min, 1L outer container
stationary bike 45min
Day 124: 30ml, 40sec, 20 min, 1L outer container
Recently, I keep falling asleep before my second session.
Day 125: 30ml, 40sec, 20 min x 2, 1L outer container
Day 126: nothing
Day 127: 30ml, 40sec, 20 min x 2, 1L outer container
Day 128: 30ml, 40sec, 20 min, 1L outer container
Day 129: No frolov. Got a headache after yesterday's session and still felt off today.
Day 130: 30ml, 39sec, 20 min x2, 1L outer container
Day 131: 30ml, 39sec, 20 min x 2, 1L outer container
1/2 mile jog/walk
Day 132: 30ml, 39sec, 20 min, 1L outer container
20 min stationary bike with training mask
Day 133: 30ml, 39sec, 20 min x 2, 1L outer container
20 min stationary bike with training mask
Day 134: 31ml, 39sec, 20 min, 1L outer container
Suspecting I need more water resistance to prolong my exhale further. Maybe this is also why the evening session is always harder when some of the water has evaporated since I refill it before the morning sessions.
Day 135: 31ml, 39sec, 20 min, 1L outer container
Day 136: 31ml, 40sec, 20 min x 2, 1L outer container
1/2 mile jog/walk with training mask
Day 137: 31ml, 40sec, 20 min x 2, 1L outer container
30 min stationary bike with training mask
Day 138: 31ml, 41sec,10 min + 20 min, 1L outer container
Day 139: 31ml, 41sec, 20 min, 1L outer container
Day 140: 31ml, 41sec, 20 min x 2, 1L outer container
Day 141: 31ml, 41sec, 20 min x 2, 1L outer container
long walk outside
Day 142: skipped today due to headache
Day 143: 31ml, 41sec, 20 min, 1L outer container