Found this at the book store last Friday but wanted to translate it cause I thought it was just ”kawaii” :)
HOUSE RULES
– If it’s on the floor – pick it up
– If it’s out of place – put it back
– If it’s dirty – wash it
– If it’s hungry – feed it
– If it’s sad – love it
Basingstoke was a bit of a strange place to me. Very sort of run down in the centre area, sad looking people in most places but once you got out of there to the Old Basing area it was different. Much nicer. So I did most of my running out to the east of the actual city and I liked it quite a bit actually.
The downside is the lack of sidewalks. It is a narrow road, 30/40 mph but people generally seems to drive a lot faster and the lack of sidewalks makes it a risky business to go running here in the dark so that is not recommended. I did my runs in the afternoon and that was ok though I had a close encounter with some stingy nettles trying to avoid a car at one time. I was running in shots.
Last day I ran in the War Memorial park, rather central to the Basingstoke city and it was a different experience. Lots of people there, children and dogs playing and then a number of drunks yelling offensive words at people walking (and jogging) past. Quite the experience when I answered back and decided to not run past them again ;)
| Total distance | 17,92 | km | Total tim | 2:32:28 | HMS |
| Avg tempo | 8:31 | min/km | Avg. speed | 7.1 | km/h |
| Max. HR | 168 | bpm | Avg. HR | 154 | bpm |
| Training Effect | 4,4 | TE/EPOC | Energy spent | 3 220 | kcal |
| VO2(max) | 49 | ml/kg/min | Peak EPOC | 194 | ml/kg |
| Max. ventilation | 83 | l/min | Max breathing | 41 | bpm |
| Total distance | 11.66 | km | Total tim | 1:33:13 | HMS |
| Avg tempo | 8:00 | min/km | Avg. speed | 7,5 | km/h |
| Max. HR | 172 | bpm | Avg. HR | 150 | bpm |
| Training Effect | 4.1 | TE/EPOC | Energy spent | 2 051 | kcal |
| VO2(max) | 51 | ml/kg/min | Peak EPOC | 201 | ml/kg |
| Max. ventilation | 83 | l/min | Max breathing | 41 | bpm |
Better than last week, still under the 20 km I want to do in a a week on average (or more really) but still okay considering traveling and all that. Tempo is not so bad, running in unfamiliar terrain and so on, and the condition figures (mainly VO2max and ventilation) seems to be on the right track still.
I have decided that next week will be really good working out :)
This week I was working with the radio systems all the week and I managed only two workouts which felt a little bad but that’s life sometimes. On Sunday I left for Basingstoke, UK for training with Motorola on their TETRA system so the next week is all about running in Basingstoke.
| Total distance | 11.66 | km | Total tim | 1:33:13 | HMS |
| Avg tempo | 8:00 | min/km | Avg. speed | 7,5 | km/h |
| Max. HR | 172 | bpm | Avg. HR | 150 | bpm |
| Training Effect | 4.1 | TE/EPOC | Energy spent | 2 051 | kcal |
| VO2(max) | 51 | ml/kg/min | Peak EPOC | 201 | ml/kg |
| Max. ventilation | 83 | l/min | Max breathing | 41 | bpm |
| Total distance | 20.54 | km | Total tim | 2:55:02 | HMS |
| Avg tempo | 8:31 | min/km | Avg. speed | 7.0 | km/h |
| Max. HR | 162 | bpm | Avg. HR | 149 | bpm |
| Training Effect | 4.0 | TE/EPOC | Energy spent | 3 405 | kcal |
| VO2(max) | 47 | ml/kg/min | Peak EPOC | 80 | ml/kg |
| Max. ventilation | 90 | l/min | Max breathing | 41 | bpm |
Not enough workouts really, will regard this week as a maintaining week but not very developing. Although I managed to up the pulse a bit with some good VO2max results as well. Next week I will be running in Basingstoke so we will have to see how that works out :)
For the longer runs that lasts up to 100 minutes of energetic exercise. I really like running to most of these songs and they give me a lot of energy.
[table=13]
This is so cool it is almost insane! And this will definitely increase the usefulness of an already extremely useful device beyond what anyone can dream of today.
Android 3.1 SDK new Open Accessory API
The new Android API, primarily for tablets (let’s hope it will be used on smartphone devices soon as well) means it will be much simpler for hardware manufacturers to connect peripherals to your Android device.
The API allows any device with host USB functionality to connect to a multitude of USB devices and interact with many different kinds of devices from music devices, exercise equipment, input devices such as joysticks, standard USB keyboard… you can almost find no end to the stuff that you could potenmtially hook up to your android.
Lovely.
This week was actually very good, personal best on one run (6,5 km) and generally good workouts all over. 5 workouts in the same week and over 4 hours spent running. That is exactly what I was going for so I feel really good about that.
Although several runs felt rather shitty this week I also had a very good one. Strange how that works really, my sunday run which was going to be a nice slow jogg for about 8,5 km over Järvafältet and back again was terrible. Hard winds did their thing but I also had trouble pushing on and I ended up walking short periods to get my muscles back in order.
| Total distance | 35.54 | km | Total tim | 4:38:58 | HMS |
| Avg tempo | 8:19 | min/km | Avg. speed | 7.2 | km/h |
| Max. HR | 174 | bpm | Avg. HR | 149 | bpm |
| Training Effect | 4.2 | TE/EPOC | Energy spent | 3 962 | kcal |
| VO2(max) | 33 | ml/kg/min | Peak EPOC | 221 | ml/kg |
| Max. ventilation | 87 | l/min | Max breathing | 42 | bpm |
| Total distance | 26.8 | km | Total tim | 4:03:42 | HMS |
| Avg tempo | 9:06 | min/km | Avg. speed | 6.6 | km/h |
| Max. HR | 173 | bpm | Avg. HR | 148 | bpm |
| Training Effect | 4 | TE/EPOC | Energy spent | 3 032 | kcal |
| VO2(max) | 32 | ml/kg/min | Peak EPOC | 169 | ml/kg |
| Max. ventilation | 93 | l/min | Max breathing | 42 | bpm |
Did about 10 km more this week than last week. Can explain why my legs are a little bit more tired this Sunday than what I want them to be. But I onlu spent about 30 min extra in workout which means my pace has picked up a bit. Average pace was 8:19 compared to 9:06 last week which is definitely a difference.
I spent about 1000 kcal more running this week than last. Good development really. Heart rates are the same but one interesting thing stands out, the ventilation has increased. I think I know which run this is, that was the friday run where I was running much harder than normal and had to really think about breathing to get enugh oxygen in.