So a light on the forehad and a cap to keep the light rain out of your face would not be a bad idea?

Well here it is.

49:- SEK at Clas Ohlson store

This is a proper cap in nice material with their logo on the side and which got 5 LED lights built into the cap rim that will show you the road in the darkness. It is powered by 2xCR2032 (wristwatch style) batteries and will light for many hours on the roads and in the woods while keeping your face dry (from rain).

And for the price, buy two!

The light switch is in the cap, easy to reach and hitten under the fabric. Turn it on and off as you please while never missing a stride!

Then one day of resting the legs and hacking in the night (Carpe Noctum as we say) before setting off on my next run all the way out to Rullsand and back again completing a full 10 km if I include the warmup and cooldown walks as well, it was a beautiful run with loads of energy and the kilometers just ticked away as the legs moved. Not too fast either just a great running experience with the exception of the mosquitoes and flies that set on in the woodland parts of the track.

That was it for week 28.

In wk 29 I started on Monday with a tempo based run with lots of hills, the ordinary long track at home 3,5 km one lap and did a pretty good time despite being intervals and kept a 7:23 tempo on average. On Tuesday I did my second 10 km PLUS warmup/cooldown (Kallhäll-Ängsjö-Kallhäll) so in total about 12 km actually but the running part was 10,9 km. This was asphalt for the full length with the exception of the first and last km that was gravel road.

This run was also a really good one, I even though parts are extremely hilly on this run but I managed with a few walks to get the pulse down again to jog at a really steady pace most of the time. Tempo was about 9:07 min/km which is slow but still, for being me not bad at all, I was really happy but very tired when I got back home. A bit overtraining here if I believe the training watch I am using.

On Thursday I tried jogging again but it was terrible, I just went home after 2 km that felt terrible. Bad sleep from the heat and not enough fluid as well as the 10 clicks from 2 days earlier was still in the system, it was better just give it a rest actually.

Saturday I visited a friend in Täby, Jenny B and “borrowed” her usual track. Took a few wrong turns there so her 5 k run turned out to be a 6 k run for me but did well and it felt really really good!

Sunday was another first for me, running trail! I have heard much about it so I did myself a map over the trails in the area and laid out a 7 km run on them. It was not fun. It was just BRILLIANT! I have never really had so much fun running. Roots and fist-sized stones, slippery boulders, wet pine needles and loose branches as well as mud, cold water streams to jump across, a little bit of old forgotten gravel road and then back into the woods again.

There was a mist all through the woods, permeating everything and the really tricky parts I had to negotiate half crawling but it was challenging, hilly, technical, lovely and just something I really really enjoyed doing.

Challenging is an understatement. Compared to running on even ground this is so much more difficult, you got to keep a cool head and THINK all the time in order to not put yer foot in the wrong place and slip leading to a sprained ankle or even breaking something. When you get tired you have to be even more careful of the footing but it was just great.

I am going to keep doing trails more often now that I know how fun that is!

This is the video from our wedding at the Stockholm City Hall.
Thanks to all the friends who attended the service.
More pictures will come later on!

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.

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.

The file is zipped and inside you find a KMZ file that Google Earth understands.

Download

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.

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

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

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.

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