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Training Wk 25-27

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The training is going well despite the extremely hot weather we are having. I have started my holidays now so my training is done outdoors exclusively since I don’t wanna go into work just to use the gym there.

Wk 25 saw 4 passes all between 2-4 km but wk 26 I ran every day, 7 workouts in total and it was great, the legs felt really good. Of course i ran shorter and easier between the longer tougher runs but active resting seems much better than just not running at all!

By the end of Wk 26 I did my first 10 km ever. It is difficult to tell you how good that felt. It was not a high paced run or anything but just to be able to go on for 10 km without stopping was a big win for me.

Wk 27 had 5 workouts because I had a bit too much other things to do on two of the days but I was pretty happy with that, the Suunto training watch has upgraded me to activity class 8,5 which is very high on the scale but also means I have to work harder in order to maintain the training effect I am looking for. This is an indication that my condition has improved a lot since I started on activity class 7.

The legs need to get stronger, now that the condition is improved it is easy to run out of strength and fuel and in this heat water… I generally do not bring a flask of water when I go running mainly because I don’t like carrying it in my hand and I don’t have any belts or similar for carrying additional drinks with me. I might get that some day but for the short runs I do these days it is generally enough to drink before and after.

But last saturday got me thinking when I tried to repeat the 10 k run I did the week before it just stopped working after 7 km. I was definitely in the zone up to that point but then I started getting into all sorts of trouble and when my right thigh muscles started to cramp up painfully I decided enough is enough and walked back home without pushing my luck.

This week seems to be just as hot and frankly, last nights run was not really cool at all even if I started at midnight it was still hot. Incredible.

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My first 10 km run!

I did it! My first 10 km run tonight. Not very fast at all, instead I forced myself to run really really slow keeping the heart beat low and not considering the pace or the time really just letting the kilometers drop away.

My favourite lap times five, it’s about 1800 meters and then down towards the beach and back going home again.

And it actually felt quite nice. Right now my feet hurt a little but during the running it just felt good. Strange that, I hardly thought I could make it and then it even felt good. I’ve been training at a too high pulse as usual before.

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Streak Running

Not the same thing as streaking that is, but I have been running every day since Sunday and I am starting to notice results. Condition goes up very fast and now I need to let the muscles and ligaments catch up. I am back at about 6 km and are working my way up to 10 km slowly in low tempo but still jogging. Yay.

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7 weeks to my first race!

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There are just seven weeks to Midnattsloppet now and I have not been getting the exercise necessary. Time to change all that, there will be some training every day now from short runs to weight lifting, treadmill, forest and asphalt running and not more than 1-2 resting days a week. Together with a better diet and no alcohol what so ever I think it may still be possible.

The demons to fight are excessive food intake, the heat outside as this is the hottest period in Sweden with temperatures reaching 30ºC it is better doing pulse-high activities in the evening rather than in the mid-day sunshine. Such as my 2.1 km run today which was tough but I still felt good after it.

I am currently developing my exercise schedule based on good advice from funbeat.se the greatest training community in Sweden right now.

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Singapore

I recently went to Singapore for the TETRA World Congress, a congress where users, providers and others related to the communication standard TETRA for land mobile communication meet and share experiences. I had been invited as a speaker to the seminar speaking on special coverage since my involvment in the Stockholm Metro underground coverage system.

But that was that and here are some of my pictures from Singapore, an interesting place for sure but I have been to some far more interesting places in the far east. For business however Singapore is *it* especially in the telecoms business.

Progressive Builders Plt.

Malaysian workers on their way back home across the border from Singapore again after a full days work on some construction site. It caught my eye because of the difference from us riding a grand tourist coach out to the Singapore Zoo in the evening for the night safari which was really great, more about that later.

Raffles Hotel

Raffles Hotel

Raffles Hotel

Raffles hotel is well known for the invetion of the drink ”Singapore Sling” which they can make you here for about three times the price anywhere else in Singapore. However the feeling of sitting at the Long Bar is worth the extra money, isn’t it?

Buisiness Centre

The Modern City

The Singaporean business centre with it’s high-rise buildings where most of the banks, stock market and other such things resides.

Casino Boat

The Casino Boat

This casino does not float on water, instead it is floated atop three high-rise buildings complete with spa, pool, and childrens activities.

Fruit Bat

Fruit Bat upside down

Went on the night safari at the Singapore Zoo and this fruit bat caught my eye. It was difficult to photograph here because of the limited light, it is just moonlight basically, and therefore it is a little bit grainy and blurry.

Spotted Leopard

The spotted leopard is an endangered species and very beautiful. This one fast asleep after a good meal. You may notice there are not fences or bars or anything, that’s because at the night safari the animals are out, there are no barriers between you and the animals which is quite and experience in itself.

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The Difference

It takes 7 seconds for food to pass from mouth to stomach.
A human hair can hold 3 kg.
The length of the penis is three times the length of the thumb.
The femur is as hard as concrete.
A womans heart beats faster than a mans.
Women blink twice as much as men.
We use 300 muscles just to keep our balance when we stand.

The woman has read this entire text.
The man is still looking at his thumb.

Swedish

Varning för SushiNara i Täby C

SushiNara i gallerian i Täby C var verkligen en av de sämsta restauranger som jag ätit på som har haft mage att ta betalt som om de vore en riktig finkrog. Jag och den bättre hälften kom förbi när vi var och handlade i går och vi var rätt hungriga men hade inte hittat den riktiga restaurangdelen av Täby C. I stället tog vi trapporna upp till andra våningen och sushi lät precis som vår melodi.

På bilden ses pappaskarna som innehåller wok, varken gott eller trevligt.

När jag kom fram ändrade jag mig till Yakiniku i stället fast med några sushi-bitar som förrätt. Sambon beställde en kycklingwok som verkade trevlig. Det visade sig dock att det som serverades var förtillagat och nedkylt och sedan värmdes upp i en mikrovågsugn i en pappask som den sedan serverades att äta direkt ur. Som en ”chinese take-away i en dålig deckare från 70-talet”!

Att i det läget ta 70 kr för en rätt som smakade gammalt gummi, woken var oätlig, Yakinikun var ätlig men knappt mer. Sushibitarna till förrätt var det enda som var okay men de lagades i

nte där. I stället tog servitrisen telefonen och ringde och tio minuter senare kom en löpare springande med sushibitarna.

På deras skyltar kan man annars läsa:

  • exotiska maträtter
  • annorlunda och spännande matupplevelser
  • fettsnål och näringsrik mat
  • säsongens färska råvaror

Det fanns inget roligt, näringsrikt eller säsongens färska råvaror över detta, det var ren dynga som serverades med möjligt undantag för själva sushin. Den serverades i stället med sjögräs i plast.

 

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Training Wk 19

Today the training will consist just of a walk. I have gotten a major cold that I have been incubating a few days but this morning I was really under the ice. Therefore no more cardio training this week but the weather is so good that I want to make a walk around my favourite track tonight.

Two good runs on monday and wednesday this week however, another 6k run on Monday and intervals for 4km on wednesday finished by steep hillclimbing that really got the pulse up.

Now, I will give this cold tomorrow to get in shape and then I want to start training on monday again.

Oh, and I got a new pulse training book today with lots of examples of different types to run to, intervals, hill running, distance jogging, and many other things, I’ll get back to you with a review when I know more!

Photos and other rants