• Rain poncho
• Microfleece sweater
• Gas insert for Trangia stove
• Duct tape
• Rope
• Sleeping mat

Gore-Tex or similar functional garments don’t have the capacity to transport enough water vapor, especially not when it is raining on them and so it seems that wool is the way to go. Keeps you warm even when it is wet. Functional t-shirts and fleece sweathers would also work, especially microfleece, they transport loads of moisture but keep you warm even if they are soaking wet.

And then there is the wind. Someting more tightly wowen in wool would probably be best as a middle layer. So a functional tee, a wool warm layer and a microfleece sweather, together would probably be a better combination than what I was wearing today.

I had just a runner’s jacket and trousers, a functional tee. Socks and underwear as usual in cotton.

Above you can see the route I was running today.

More info on the run here.

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!

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 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.

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!

Better luck Wk 19!

This is the list I currently keep in my android phone for a good outdoor run. The songs are a strange mix between soft and hard with a lot of love for Electronic Body Music of course.

(Yes the photo above was taken by me.)

1. Warmup – So Klingt Liebe – And One – 6:03
2. Running – Lucifer – Blutengel – 5:38
3. Running – I Feel Love – The Blue Man Group – 5:13
4. Running – On Fire – T-Connection – 7:26
5. Running – Mambo Witch – A Split Second – 7:48
6. Running – Headhunter (Live) – Front 242 – 4:40
7. Running – Above – Blue Man Group – 2:46
8. Running – Ruder Than You – Liberator – 2:45
9. Running – Dammit – Blink 182 – 2:45
10. Running – Sent to Destroy – Combichrist – 6:23
11. Running – Radioactivität – Kraftwerk – 7:23
12. Running – Sultans Of Swing – Dire Straits – 5:36
13. Running – Cherry Blossom – Nitzer Ebb – 5:>30
14. Running – Det Vete Fan – Movits – 2:57
15. Cooldown – Do you want the truth or something beautiful? – Paloma Faith – 4:36

All in one glorious running package!

Regard wk 17 as a recovery and rest week but now I am ready for wk 18 to keep running my 6 km both indoor and outdoor.

I think it is possible. I have increased training dose a bit but allow for rest in the weeks also. After a long run outdoors I generally schedule a short one on the treadmill, I have noticed that short runs (2 km or thereabout) increase the blood flow and lowers the recovery time after a long run. While in the gym I also do general strengthening exercises for stomach, back, arms, shoulders and upper back which seems to be helping also.

This week has seen a bit more rest than usual mostly depending on the really bad weather and I am going to make one more run tonight aiming at the 6k again.

Have fun!

Contents:

1. Eye of the Tiger / Survivor [4:06]
2. Panzermensch / And One [5:05]
3. Walk Away / Dropkick Murphys [2:51]
4. Mercy Me / Alkaline Trio [2:49]
5. Menschenfresser – Klubmischung / Melotron [4:55]
6. Battle without honor or humanity / Tomoyasu Hotel [2:29]
7. Walking on Sunshine / Katrina (formerly of the Waves) [3:55]
8. Isn’t it funny how your body works / Nitzer Ebb [3:47]
9. Arroganz Der Liebe / Melotron [3:48]
10. At Midnight / T-Connection [9:44]
11. We Run Through the Jungle with Our M-16s / The US Marine Corps [1:29]

All in one glorious running package!

As usual the first run after a down-period was terrible, but I soon found my pace back and the condition is growing on me and I managed after just 4 runds to do a 5 km run again. Which is the goal distance of the C25k programme of course. I feel great but need more time to really get into the habit. They say that the workout habit needs about 5 weeks to form so I need to keep doing this.

The really good things is that the running at the gym from work is not bad at all and with the kind of temperatures that we are having and the treacherous ice and snow out there, trying to run trails in these conditions will probably just end with me needing a hip replacement or something, better to stay indoor another couple of months.

The treadmill actually interfaces with my el cheapo pulse watch. Not bad for a 59 SEK watch and HRM band actually, and that’s great. I can set a time, a speed and a target heart rate and the machine will then adjust inclination to achieve the target heart rate, all I need to do is to keep running the distance. When the time is upp there is a cooldown period.

My feet are a little sore after each workout but that’s just to be expected, I’ve gone all “tenderfoot” again after the break from my workout routine. Back on the bandwagon again is the melody.

Speaking of which, I have designed a Spotify playlist for 30 min running with warmup and cooldown which will be useful both in the gym and in the woods when that day comes. Another playlist for 45 min running and so on will be added.

Most of these songs have a really high bpm to get your tempo and step cadence up to close of 180 steps a minute but they vary a little which your running also should.

• WARMUP: Clint Eastwood – Gorillaz
• RUN: Born to Boogie – Hank Williams Jr.
• RUN: Vaterland – Melotron
• RUN: Up Tempo – Leo Kottke
• RUN: Rocka På – Markoolio
• RUN: Bloodshot Eyes – Pat Benatar
• RUN: Breakthru – Queen
• RUN: Shame, Shame, Shame – Aerosmith
• RUN: Lakeside Drive – Nitzer Ebb
• COOLDOWN: Jamo – Cooldown Mix – Skyway

Warmup: 5:43, running 30:00, cooldown 7:09, total 42.9 minutes

And of course, here is the spotify link. Load your mobile spotify client up, select to use offline for the playlist and then keep running! Off-line mode is great since it does not drain your battery as fast and you can keep running even if your 3G coverages is not so good where you are running.

I’d love more tips on good running songs!

Bonus is that the machine can read my pulse belt so it means I can do really good pulse training without effort, it is really easy to regulate speed and incline on the machine whilst running so you can keep the pulse in the zone all the time.

Doing round of about 3.5 km in 30 mins at the moment, will set out to increase over time up to 5 km and my goal is still to run “Midnattsloppet” in August which is a 10 km run.

A summary of each week’s training will be posted. I am aiming for three runs with one day of rest between them and then two days of rest in the weekend. Right now the runs will be the same all three but I will later divide them into shorter runs with intervals for speed, longer runs with slow tempo for distance and recovery runs.

I will go down to the gym at work on monday and see if there is some way to start jogging again. Outdoors is just too slippery right now although the cold is nit si much a problem for me.

Wish me luck…

I then had muscle pains for a couple of days and then the christmas party time set in full fledged! I had no less than three christmas parties to attend to this year, from work, with friends and again this weekend with more friends. It has been fantastic in every way and then finally the snow came as well. It now does look like christmas but it has not done me well in the exercise scheme, the roads are perilous to run now but since it is close to christmas I will see if I may sneak down into the exercise gym at work and find a cross trainer or something similar to work out on.

I mean it, I need to get more exercise and the weather and road conditions are just not really that fit for running right now. Fortunately snow rarely lasts that long here in Stockholm, it will be fine for running in no time.

Apart from that life just got in the way a lot training wise and I managed to squeeze in some long walks. All in all a not so good week but I will do better.

But, I did another 4 km today and it felt pretty good. My usual track around the Slammertorp cottage (2 laps on the easy path) and the time was about 8:30 min/km so not bad for not having been out much the last couple of weeks.

Gonna do better now, I promise. Feet feels nice tonight actually.

Did two runs this week, both of them were horrible, the first was a 4 km run at an extremely low pace, 9:15 min/km and today I did another one at 8:40 min/km but that was only a 3 km run. My body really did not want to run today so it was all in my mind really. I had set out to do 4 km today as well but my body refused to do more than 2. So we reached a kind of compromise on 3 km. Not that good really but I think it is going the right way slowly. Next week it will start feel better I’m sure.

And it did. I managed to get around 2 laps of my usual track and it took 37 minutes to complete 4 km. However even if the tempo of 9:15/km is just a sliver better than walking real fast, I actually did it. I tried to keep my pulse around 160-165, I have found it gives me the best burn workout I can get. At this heart rater I can keep going for some time without stopping and it gives me a good workout with plenty of sweat.

Today it was difficult to keep that rater even with the really slow running. On the second lap it started to creep up beyond 170 bpm and several parts of the track was done around 170-175 bpm rather than the 160-165 that was my goal.

So definitely I have lost condition. I have also gained weight these four weeks but that is about to come right off again as I start running more regularly so I am not too worried about that right now. And condition comes rather fast, especially when you start low

Even though my 7 km run looks distant right now I am sure that in 3-4 weeks time I might be able to repeat it if my health stays okay, that is.

Then I’ll go jogging again!

By Saturday night I was covered in urticaria all over my head and face, looking like something straight out of a 1950ies creature feature movie. Not a pretty sight. And it hurt — and the itching is hard to describe. Can’t give in to it though, that just make things bleed and scar.  I have had a rough night now but I have woke up feeling a little better actually. This might be because the human body produce it’s own cortisone in the morning or … perhaps I am slowly getting better.

I even played with the thought of putting a photograph of my horrible looks on my home page but then decided against it, the world might not be ready for that kind of disfigurement yet.

My better half Jeanette is having the flu and I believe that is what onset it this time for me as well. She’s feverish and coghy and tired and have all the classic symptoms. Even though I probably had a bit of that (last night my throat was a little sore) I think I got off the flu easy. Let’s hope this leads to something good, like immunization to A(H1N1) better known as the bacon plague.

My hands still hut a bit and I still don’t dare that perhaps I will now start to get better because I know when nightfall comes and cortisone in the body is switched to melatonine instead then these kinds of rashes usually gets worse. I go from cold sweats to hot spells regularly still.

And now the time has passed enough that I no longer longingly pass my sneakers in the hallway. I have forgotten the joy of running. I need to nurture the addiction once more and learn how to start slow. Not that I think I have lost everything but I believe there will be a couple of weeks of build-up before I can get back to where I was.

If I get better now…

I miss the running, my shoes are calling to me when I pass them by on my way out through the door. Tomorrow I am missing my sixth scheduled run in a row but I am not too worried about it.

So my first run this week was a shorter and slower run to just recover and this went well. I then did the intervals on Wednesday and that was really tough. Cardio and VO2 max training really. I put the intervals far too long to be effective, I will correct that for the next week. Instead of 10 min intervals with 2 min walks I will run 3/2 or 3/1 but based on my pulse rather than on time. I would then be able to run to 90% of maximum pulse and then walk it down to 80% or even 75% and then run it up to 90% again in intervals around the path I usually goes.

But the highlight this week was my fabulous long distance run. I set out slow, very slow, I got the advice to start “silly slow” and then just very gradually pick up the speed after the first click or so. Which I did, I then kept the pulse around 155-160 and I really had to hold back the first couple of kilometers.

Then I entered the Zone. Seriously. The feet pounding the ground just disappeared around me and all I was aware of was my regular, but not too strained, breathing and I could go on for ever like this. Uphill was not a problem, I just increased the cadence and lowered the speed and downhill I compensated for the loss of time keeping the tempo around 8:45 per km. That’s really slow, about 25% faster than you walk at a good pace of course. But it does not matter by being able to keep this pace for a full hour and not stopping until the 7 km was up I got a really really good workout.

The best really. I feel it in my legs, my foot soles are a little hurting but not that bad. During the running however no pains at all. Nothing, just pure floating over the ground, the full moon above shining down on the forest path that I regularly work out on. Instead of the normal 2 laps I do I did 3 laps and then down to the water line.

Really great. I feel so great it’s difficult to describe it. Just… WOW!

The southern loop was run three laps

I am a guy who like walking in the woods, hiking, trekking and just generally being outdoor when possible especially in the summer time. I try to make at least a few day trips and if possible an overnight in a tent as well every summer as a minimum, it is something special when you are cooking in the wilderness, sleeping in a tent and generally having to struggle a little more than you normally do every day to and from work. If nothing else you appreciate a nice bed when you come home again

On top of that I am an unchangeable gadget-guy, and I really enjoy knowing the altitude I am on right now, the bearing I am walking in, my position, the time, when the sun rises and sets on the latitude that I am right now and many other things. So my latest addition to things I won’t leave home without now is a Suunto Core wristwatch.

This little gem can do a lot of things and it is a watch specially designed for outdoorsmanship more than anything else. This is not the first “trekker’s watch” I have owned, I also have an “Origo” watch but after a particularly rough outing in the United Arab Emirates a couple of years ago the altimeter broke on that one. So I have decided to get myself a new watch and now I recently bought it.

The Suunto Core watch keeps two times, good for traveling and it has what you expect from a modern digital watch, countdown (99 min max) and works wel as a stopwatch (24 h max). On top of that you can program it with the closest city and it will show the time the sun rises and sets for the date, something that changes drastically right now, the day becomes longer with about 6 minutes every day now and the nights shorter here in Stockholm.

The watch also contains three interesting functions for the hiker not normally found on wrist watches and they are altimeter that shows how high over the sea you are at the moment, barometer showing the air pressure (sea level equivalent) and an electronic compass.

Suunto Core, outdoors sportswatch

The altimeter and barometer are actually two faces of the same coin here. You can select the profile yourself, if you want the watch to be in altimeter mode when you climb, then you can set it to barometric mode when you stop for the night and the watch will tell you the air pressure and assume that you are staying on the same level. You can not get both at the same time though because both the barometer and the altimeter works from the same air pressure sensor. If you climb a mountain the air pressure lowers with every meter you climb, the watch senses this change in air pressure and can therefore know how many meters you have scaled. In barometric mode you fix the altitude and the watch instead registers the changes in air pressure that preceeds an oncoming storm or weather front.

The watch can automatically shift between altimeter and barometer mode, it understands when you start climbing because the air pressure shifts too fast and then it switches to altimeter. If you stay it will after 12 minutes of no change in the altitude (or very small changes) shift back to barometric mode. Brilliant. Over a full days walking around I generally don’t have to recalibrate it for more than 20-40 meters error by the end of the day.

In barometric mode it can also tell you if there is a sudden drop in air pressure. This might signify an oncoming sqall or storm and you can set an audible and visible alarm on the watch to go off if this happens. There is also a 24 hour trend graph that will show you the changes in barometric pressure over the last day and night. There is also an arrow indicator showing you if the air pressure is stable, tends to rise, tends to drop and the attitude for the last 3 and 6 hours. Great for checking if the current weather is stable. I have observed the barometric pressure alarm go off twice. In both accounts it started snowing heavily hours later so I believe it is working pretty well!

The last function of the pressure gauge is the “snorkeling feature” where it can tell you when you snorcle in the hot waters of the Maldives or some other nice place how deep you have been as maximum and how deep you are now. Not quite a diving instrument (watch should not be submerged more than 10 meters really) but it is still a pretty fun feature.

A logging function can be used to keep track of your climbing and descending over time if you want. It will log the altitude and the current time as often as you want and you may also save the log for a later review. You can also set a reference altitude and the watch will show you how much above or below your reference you currenly are.

You can also have it show accumulated inclines declines, something that I thought was pretty neat in a ski slope…

There is also a temperature measurement but since the watch is warmed by your arm it generally does not show air temperature. If you take your watch of and leave it for 30 minutes or so it should give you a pretty good temperature reading though. The temperature is also necessary for the accuracy of the air pressure measurement.

The compass is great, works well but uses battery more than other thngs and because of this the watch will turn it off after one minute of operation; you will then have to press a button to turn it on again for another minute. If you have the backlight lit during compas operation it will flash as it goes dark for each measurement that is done – about 2 per second. The compass can be set to try to stay in a certain direction, it will show with arrows how much in error your current direction is and point you in the right direction and the precision is actually pretty good in the woods. Calibration is simple, turn it on, slowly spin a full circle clockwise and it will recalibrate itself. In urban environment there are sometimes problems where there are heavy electrical machinery and other ferro-magnetic materials at work that will confuse it – try looking at it while a metro train in the underground drives past… but most of the time it can be used there as well.

All in all I really love this watch. I recommend it for everyone who loves to be outdoors, hiking, fishing, hunting, climbing, skiing… this is for you!

I rate it 5/5.

When I was down at the old Bolinder factories to take some pictures I walked over to the near-by marina as well and shot some pictures with a low sun in the sky. This is one of the pictures from that shoot.

I like winters, when the temperature is reasonably, say -10 to -5°C or so, that’s lovely. A nice sun shining and that’s great. But to remind everyone that we do actually gett good winters now and then and avoid the “I don’t know when we had some realy snow last time” here is the winter of 2005-2006.

In a galaxy, far away…

Stockholm across Riddarfjärden

My street in the winter time.

Bench

Lake in Norberg

I am hoping for a winter with lots of snow because I want to test out IR photography in the winter time. I think it can be pretty awesome with the right light…

The evergreens remains of course, the firs, pines and the spruce trees, the most common evergreens in Sweden. Here is a collection of some of my favourites for the autumn 2008, in no way complete but these are some of the shots that carry special meaning and rememberance for me.

Enjoy the slide show.

Here are some of my autumn photos for inspiration or to just enjoy:

Here are some pictures that to me represents Swedish summer. They were shot near a small cottage that we tend to stay in when we have some time off during the summer.

A beercan to represent the garden parties, the evening barbecues or just quenching thirst on a lazy day in the sun, preferably spent in a hammock with a good book to read.

Cats outdoors are to me an integral part of the summer

To relax and unwind, I generally do a lot of reading in the summertime. Books, magazines and news paper articles all have their place but a real thriller is hard to resist.

An old bowl. Reminding of a country idyll that hardly ever existed anyway except in romantic stories and is still deeply rooted in our minds and souls.

Macro of a daisy flower, few things reminds me more of summer time than Daisies.