English

First bath outdoors today

Went to the beach today, to Ängsjö, a really nice place about 5 km north of where I live. I sometimes run there and then finish off with a bath and then run back home again but not today.

It was however cold in the water, barely 13 C and it was not something you wanted to stay in for an extended time. In fact it felt a bit like ice was still on the lake…

Lake Mälaren

The picture is from this winter when I went on a photo trip to Ängsjö. I realized I did not have any summer pictures so I will have to remedy that next time I go.

Usually the water temperature is fine this time of year. But this spring has been really cold and not sunny enough, some years the temperature is fine even at the beginning of May. But it’s been a mostly miserable spring though it has had its advantages. It’s much easier to go running when the air is a little cool. Heat is a bit of a problem for me really so taking a dip in 13 degrees water is quite refreshing…

I love Swedish summer, nature and everything about it really!

English

Pause on the running

3 kommentarer

I have had a break from the running for nine days but today I took myself out again and it was terrible. Can’t believe how fast you loose the hard earned condition but I also know by now it comes back rather quickly, a coupl of more runs and I should be going great again.

I had to take a break because I have this muscle in my right hip that started to act up. It has done that before and always when I increase the distance or the speed of my runs. Usually I can match it around with putting some short distance runs between the long ones but this time it did need some proper rest.

I am not certain whic muscle it is but I have been to several physicians a few years back and they agreed it was not the actual hip that was the problem but a muscle that is a wee bit too short to actuate properly when I am running. Stretchning it works a bit but in the long term strengthen it by running slow and careful is what will help.

But today I was at it again, a nice 6,5 km run in 8:15 tempo, felt really slow for some reason but it actually isn’t – not compared to my usual speed on this distance. But anyway, it’s getting better and I think I will get a 10 k run in before the end of the week again. But a slow one. And a bit of walking if necessary to calm things down.

Swedish

Polisen vill kontrollera alla bilister med fartkamera

Rikspolisstyrelsen berättar att man planerar att komplettera först och främst fordonsmonterade kameror och stativkameror som används vid trafikövervakande åtgärder med ett system som kallas för ANPR. Det står för ”automatic number plate recongnition”, alltså automatisk registreringsnummeridentifiering. Genom att automatiskt registrera registreringsnumren på alla bilar som passerar kameran ser polisen direkt om det finns bilar som t.ex. saknar trafikförsäkring, har körförbud av annat skäl eller falska, oregistrerade, plåtar som kan förekomma.

Det är väl egentligen ingen som tycker det är något fel med just detta men vad händer med informationen efteråt? Vad kommer den användas till om fem år? Det blir plötsligt väldigt lätt att hålla koll på den bilburne och vilket fordon som befunnit sig var och den känslan är betydligt mindre tilltalande.

I Sverige är det Datainspektionen som ger tillstånd till sådant här och de är inte tilltalade ännu om tillstånd. Till en början är det dock bara tillfälliga stativmonterade kameror samt fordonsmonterade sådana som skall få ANPR-systemet men det finns förstås tankar att införa det på alla hastighetskameror.

English

Photosafari at Eldgarnsö

Five of us set out on the photo walk arranged for by fotonen.se to Eldgarnsö and with cameras at the ready we got quite a few pittoresque Swedish summer pictures there. We had vary varying weather but not rain to speak of, and the landscape on this island is very interesting and varying, from naked cliffs down by the waterline to pine and spruce forest to oak and other such nice trees.

It also boasts a farm in the middle of the island and some other houses where people still live and this makes for open fields and a very nice general area.

See all photos here.
See a slideshow here.

 

 

English

House Rules

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

English

Training wk 20

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 ;)

Day by day

Monday
Starting of from the hotel at London Rd. and then around Basing Commons and back again. A nice route actually with asphalt the whole way. Made a couple of wrong turns on my way back but it did not matter, I was not out to do it on any particular time, I was just happy to go running.
Tuesday
Another round similar to Monday run but farther away in a bigger circle and checking out that nice old railway bride (and the pub on the other side, where we went back in the evening to grab some drinks and a meal) and it was a beautiful run! My legs was a little tired but I managed a steady and nice pace anyhow.
Wednesday
Rest
Thursday
Rest
Friday
Around the War Memorial park in Basingstoke City. Nice place in general except for the drunks being rather offensive there.
Saturday
Rest
Sunday
Rest

This Week

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

Last Week

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 :)

English

Training Wk 19

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.

Day by day

Monday
Rest
Tuesday
Jogging at Järvafältet. My nice 8 km route there was begging for me to come out and it felt really good. Nice tempo as well, around 8 min/km which is not bad considering…
Wednesday
Rest
Thursday
Slammertorp route here in Kallhäll. All the way, the most hilly part as well. 7:33 tempo and a nice runners high actually.
Friday
Resting
Saturday
Resting
Sunday
Resting

This Week

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

Last Week

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 :)

English

Connect those androids

1 kommentar

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.

Photos and other rants