Joel Hainley : San Francisco Bay Area Software Consultant

I’m still getting used to exercising with a heart rate monitor(HRM) but I think it was a good purchase because I find myself drifting off during the running and the bicycling after a while and the HRM starts beeping at me when I’m not pushing myself enough. The downside of using an HRM is that instead of it getting easier the more you exercise you simply keep pushing yourselt harder to keep yourself within your target range. 

• crunches : (25 x 4)
• leglifts : (20×4)
• 3-mile run : (35m27s/588kcal)

Pretty easy getting going this morning. I’m not too sore so this morning I bumped up the reps on the leg lifts and bumped up the weight on the bench and military presses.  Tomorrow is another 3 mile run, kinda looking forward to it for some strange reason. 

Day 3 : 12/03 - Weight Training Day

• crunches - (25 x 4)
• leglifts - (20×4)
• bench press - (15 x 3)
• military press - (15×3)
• curls - (15×3)
• pull-up - (.25 x 1) : Still haven’t done a complete pull-up
• Bicycle Ride (37m56s/600kcal) : 

The house was cold this morning, always difficult to get the day started when the house is cold. I felt like a slug when I got up, and definitely didn’t feel much like going running. It doesn’t bode well for the success of this 30 day challenge if I’m already starting to whine on the second day. I spent some time explaining things to myself and finally convinced me that it was indeed ok to go exercise and that there was a nice warm cup of coffee at the end of it.

So finally I got up and did my body-core (trunk, whatever ) workout which right now consists of just crunches and leglifts, but which I intend to expand into some other activities once I’ve acclimated to this new schedule. Put on my running shoes and grabbed the dogs leash and headed out with the dog for a glorious run in the fog, with running shorts and a t-shirt on.

Day 2 : 12/02 - Cardio Day

• crunches - 25 x 4
• leg lifts - 15 x 4
• 3-mile run (38m50s/593kcals)
• Bicycle Ride (30m30s/459kcals)

30-Day challenges are a bunch of fun, you learn a lot about yourself, get a chance to work on your self-discipline and it gives you something to write about on your blog. Which is useful because I don’t update this enough. Anyways, in the spirit of some of the other challenges I’ve read over the years. Such as the “quit watching tv for 30 days” challenge ( i never did that one ), “eating on $1 a day” challenge and several others.

So the plan is simple. 30 days of exercise beginning on December 01 and going through the end of the year. This isn’t a huge challenge for me from enjoying/doing the exercise. It’s more a matter of forcing myself to take the time to do the exercise. In that regard I tend to sometimes find work more interesting than getting out there and exercising. So I’ll try to write up some stuff each day about what’s going on with this challenge maybe it’ll be inspirational for others, or something.

Day 1 : 12/01 - Weight Training Day

• Crunches ( 25 x 4 )
• Leg lifts ( 15 x 4 )
• Bench Press ( 15 x 3 )
• Curls ( 15 x 2, 12 x 1 )
• Military Press ( 15 x 3 )
• Pull-ups ( .25 x 1 ) - Apparently I can’t do a pull-up
• 35 minutes on the bicycle at a recovery pace

I was building out some .NET based web services for a Flex project I’ve been working on and bumped up against something that gave me a bit of trouble. When you create a .NET Web Service there is a namespace attribute associated with the service. Here’s an example (in c#) :

namespace HelloWebService
{
[WebService(Namespace = "http://www.examplenamespace.com/")]
[WebServiceBinding(ConformsTo = WsiProfiles.BasicProfile1_1)]
[ToolboxItem(false)]

public class Service1 : System.Web.Services.WebService
{

// implementation …

}

This value is required by .NET for a web service, or at the very least .NET gets VERY upset if this value is not set.

You will then need to let Flex know about this namespace in order to access the results. To do this you simply add the following lines to Flex:

private namespace lh = “http://www.examplenamespace.com/”;
use namespace lh;

Not much to it, but it can be a bit of a pain when you’re not aware of this. Flex doesn’t complain, it just gives you empty values when you try to access the values.