Slow weekend

Had big plans plans for this weekend. The winter has came and finally time for ski'ing and ice skating on the lakes. I really look forward to it couse its usually only 1-2 month its possible around where i live.
Some years are great and you can go ski'ing for around 4 month like last year.

But hurting my back this week put an stop for it, pretty much anything except resting.
But i shouldn't complain my girlfriend took good care of me and had an nice weekend.
Watched a couple of movies and just rested. Dont know why, but getting so tired could have
sleept true the whole weekend if i wanted.

Today i went home to fix some stuff and clean at home, getting my son over tomorrow =)
Had time for an walk today also, walked down to an place called Kairo where u usually go to take
an swim in the summer. 6-7 km back and forth.

Kario

The annoying thing is that today we got this years best weather by far.

No wind 2,3 minus degrees and sun. Got my walk at least, hehe

Good thing is that my back got a lot better after.

Really hoping getting back next week at least slowly.

Even baked Muffins today, woohooo.

First time ever =)

Make 12 without sugar and 12 blueberry muffins.

Muffins, they are not burned, its blueberry, hehe

Tomorrow im going and hopefully getting my back straightened out before work.

Hope it gets well, should get back my xray of the back also, pretty sure its nothing in spine.

That would be an nightmare, but better find an problem now before it could get worse.

One week out isn't so much, just wrong timing.

Looking forward to next week with my son.

Were going sledge rideing in the snow, but i dont i will be pulling him upp the hill :/.

Lets se what the week has to give =)

  

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Back broke down again

Yesterday I was playing squash with Alissha and it burned in my back and got really stiff.
Thought shit (actually i thought moth***ing piece of c** for fu*** back sh**).
Had the same problem i think exactly one year ago. This time its a bit better.
I can go to work and move around even it hurts and quite stiff. Getting in the car is small project.
Last year it was really bad.
I had my son also, and he woke up one night, i had to go to him. Remember the feeling, i was so
close to puke of the pain. Never before being close to that. I have crashed bad on my bike and
sometimes you that sick feeling after, but wasent close to that. If it hadn't been my soon i would
have stayed in bed, even if the apartment was on fire, just hoping the firetruck would come soon, hehe

So right now sitting like an stuffed animal on my couch.
It sucks that I was right in tuff part of training and everything was going so good.
The last years experience has tough me to rest completely, but you cant help getting stressed over getting back to training.

This bar is not moving much more this week.

Today, been to the doctor. Its a little fun to se the reaction. 

The inward curve of the lower part of my back is actually going outward slightly.

"Its going out, it really going out, it should be an inward curve".

NO SHIT! 

Went to do an xray of the back also, i pretty sure its an muskel thing. But better be on the safe side.

Trying to get hold of an physiotherapist wasent the easiest  thing either. After like 15 different calls

I got time on monday. So just trying to hold up the weekend. 

The weird thing is how you think. First thought I want get  my back fixed as soon as possible so i can start train again, second thought I am in really pain and need to fix it.

Like after an bike crash, you crawl up to your bike and look at it first, ok nothing broken.

Now se legs ok, arms ok, minor bleeding and were good to go.

Well I got some wine bottles to catch up with, this might be an good weekend for that, ehhe

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Run and Ski today

Had an great evening today. Read at work that they had fixed the ski tracks close to my home yesterday after the snow that had fallen this weekend. Great.

First I had my run to do, had 12km free intervalls and 3 X 100m sprints.
Started slowly with an warmup for around 3k.

Had really good legs today, went sometimes to 4.0 min/km pace and i could hold for an while.
It wasent suppost to wear out myself so kept them short. But it felt really good. Earlier i could
press myself and top att that pace. Fastest i was doing except the 100m sprints was 3.42 min/km.

I have 4 more runs this week, lets how they go. Feeling happy that im finally geting some speed.

The average pace got low because i walked between the 100 sprints. Actually i did 4 of them.
Didn't really count the first one because i had to keep an eye on the watch for 100m and mark an spot.

Came home and changed clothes and grabbed something to eat between.

Fixed the skies and went out to the ski tracks. I glad its close to home around 500m.

I hadn't skied since 2010 and my technic wasent really the best.

If you have seen Kungfu Panda, how the Panda looks doing Kungfu was about what i looked like doing ski'ing, hehe. My coordination is completely useless. Its like my left leg is saying to my right:

WTF, where are you going? Biking and snowboarding is better your body parts are fixed, ehhe

But after some laps i got the it back. =) And i didn't fall once today. The tracks wasent the best, but i was impressed what they have done with the little snow that came. Did 4 laps in an 2.1+km course.

I think the feeling of cross country skiing is awesome. Its quite , no people today and you're just gliding

around. Ok in the beginning i did some mid air unplanned kungfu moves also.  

I'll love comeing home frozen and tired with an big smile and that feeling of satisfaction =)

The Garmin FR 610 is quite accurate. Did 4 laps here. 

So have 4 more runnings this week.

Squash together with Alissha tomorrow, gona be fun.

Hopefulla some more Skiing and Ice skateing on Saturday.

Im gona be wasted on Monday, hehe

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Week summery

Have been an really nice week.

Satisfied with my training considering that i had my son this week.

This weeks sum.

I got a lot of help from my Mom and Alisha watching my son while i could go out for an run.

Usually i do 2 runs when i have him, but this week i got an 3rd also =). So 36,812 steps closer

to Stockholm marathon.

Have done som core training at home also, but I dont log them. No bike this week, the only bad part.

I dont think it will any bikeing next week either. I have 5 runs scheduled and try to hit the gym.

Except training it has been an great week, have had tons of fun with Anton and Alissha.

Anton is getting so big, feels like he is growing a lot every week and learning new things.

Saturday we were at a place called "Butterfly house". Anton thought it was great and i had fun also.

It is one of Alisshas favorite places so was fun visiting it. 

A pic from "fjärrilshuset".

Today it started snowing a lot so we build a Snowman.

Got quite big, it was taller than me. Ok the ears was my wierd idea, hehe

 Anton putting in the carrot as the nose.

This morning i was also out running with Team Stockholm Marathon as usual on Sundays.

Was an really nice day, it snowed this morning so it was white on the ground.

The temperature was ok around -1c.

Next week im hoping to be able to ski (crosscountry) or Ice skate on the lake next weekend.

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Test: Leglube

I got an tip from an friend about Leglube and thought it a fun product.
So I got one from the US since they dont sell them here in Sweden.
They seem to have a lot more cool stuff on the other side of the Atlantic.
Bought it mostly because my girlfriend was going to the US and would be fun to try.
I'm not paying shipping and customs to Sweden for an bottle of shaving gel, hehe

The Product
The bottle was formed like chain lube, some + points for that and quite
small which i like if your traveling around. If you had a couple of beers
and your legs turn black while shaving, you got the wrong bottle. This
will be confirmed by your chain complaining loudly after couple of miles.

 This one is for your bike!

It was very compact, and had an nice cooling effect and smell, a bit mint.
Otherwise I dont really have so much to say about, Its a shaving gel!!!
The best part comparing from your standard shaving gel is that there is not
so much residue after, maybe im being a bit cheap with this one. But when i use a
other gel i get a lot of residue over on the shaver. This was a little like soap with better lub.
Felt nice and fresh after.

My legs did not go faster after, I was even a bit late for work today.n
Ok I might have gone by car and wore jeans over =P.
Might have got a feeling of having slightly faster legs after, hehehe

Another plus is that you can use it for dry shaving, might just need a water bottle
to clean the shaver, do not use the one with sportdrink inside! It gets a bit sticky.

Like when i was at a race on a really hot day, i asked  the water people to fill the bottle with water and i threw it over myself. They had put sportdrink in it. Niiiiiice. Got a free camoflage riding through the forrest later, hehe

So back to dry-shaving. Good if you live in an cottage without water at an race or sleeping
in a truck or car. If you can afford a hotell you probably have someone in roomservice shaving
your legs while you drink your espresso and reading the latest bike magazine.

The product works for other parts of the body also.
Buying FaceLube does not sound as cool, hehe (and not even mentioning other parts!)
* I bet 5 bucks that u thought of ass there ;)

It has not been tested on animals, so no dude has run around shaving sheep with this stuff.

Economics
Lets go down to the cents here.
First I just have to check my mail and see if my 250$ seapost that will lighten my bike with 7grams
has arrived.
-Nope, will have to continue riding my heavy ass bike.

Comparing here with Gillette because its a common known product that is available in all countries and
its a product that works good at least for me.

So one bottle of Leglube costs: 9$ (8.95$) + handling and shipping.
In Swedish krona that will be 65kr.

A can of my favorite Gillete shaving gel costs here around 40kr. What is it in $? Do the math youreself, thats why you went to school, if you didnt, call someone who did, im doing all the typing here!
The Gillette is probably cheaper in the US also.

So Leglube is 25kr more expensive here. (not including, taxes, shipping and customs)

Gillete has 200ml and leglube 100ml.
I havent gone through one bottle yet, but the Leglube is more compact and would last longer.
I dont know if it would outlast an bottle of Gillete at least 75% of an G bottle. My estimation is 60-80% regular use without being stingy with it. Lets round up 70%.

Result:
Ok, my math is soo bad (went to school, might not been there all the time) but se if i can get it right here.
Leglube: 200(ml) X 0,7 (compact factor) = 140ml (70% of 200ml),  65(kr) / 140(ml) == 0,46 kr/ml
Gillete: 40(kr) / 200 (ml) == 0,20 kr/ml
(Yearly i use around 5 bottles of G that would be : 200kr year for G and for L 461kr year)

I think it would be worth it, cmon u get an bottle that looks like chain lube =)
Now put in, handling, shipping and customs for Sweden. I dont think so!
For that money I could go down to the barber and say something cool like: I need these missiles shaved!
(dont say bombs, then you will get something else shaved!!!).

So here is my test and a full page on something useless as Shaving gel.
Or is it!

Oh yeah: Here is their website and where you can buy it: www.leglube.com

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Training software

Been slow on the updates last week.
Have been searching for the Ultimate Training Software , log or diary if you want to call it that.

I use Garmin products: Forerunner 610 and Edge 500 on the bike.
So it was an requirement that it was able to sync with them.

Until last year i used Polars products and i loved their software.
Had so much problems with HR belt and with Garmin haveing the Gps build in made me want to change.


So to the software, there are 3 softwares or call it sites that i focused on.

• Trainingpeaks
• Garmin connect
• Strava

Other recommended that i havent tried: 

SportTracks (windows, i run mac)

Goldencheetah (i thought i focused a lot on power meters, i dont have one)

Runnersworld (havent tried)

Funbeat (I know a lot of people who uses it in Sweden and are happy with it. it supports atleast uploading Garmin files)

My tests

The thing i was most interested in was:

• Good weekly overview with time and distance.
• Set upp weekly goals.
• Workable (zooming, etc) graph of HR, Height, and Speed + for cadens.
• Good overview of the training headings.
• Easy upload
• Clean and easy design over the whole site.
• + Free

Trainingpeaks

Cost: Free version , Full: 119$

Upload file thru a software agent. Works great 

Probably the most profesional one. Seems like many using an coach or someone needing someone to look at your data uses this Website.

I liked it alot, the free version could not zoom the graphs, could not plan training.

The design feels a bit old, and my 13.3 mac screen feels to small for this site.

Would probably work better without the freaking add that is makeing me crazy.

Had great funktion for food also, even if that not for me you never know in the future.

But since i primary looking for an free site and using this one i need to pay for getting what i was after i will not be using it. If it was free and they upgraded the design a bit i guess this would be my choice.

Garmin connect

Cost: Free

Upload file thru a software agent. Works great 

I like this one, it has an nice overview and easy to get around.

If i was just after the basics and wanted to log my training this would be the one.

The calander gives good overview, the reports part is easy to filter out trainings and get the info you want without doing the click of death.

Weekly goals

Taking out reports easy.

On the front page (dashboard) I see last trainings and my weekly goal.

My weekly goal

The down side

Its like an Volvo, it does the jobb, its clean design, it stores your stuff but nothing more.

I really cant get the charts to zoom like i want, its useless.

Analyzing your training to the next level you need something else.
One thing i miss is entering what gear you're using, like to have the milage on the shoes.

An plus thing that i recently use is doing the workouts here and just upload them to the watch.
Doing them on the clock u need a lot of patience, hehe

Strava

Cost: Free version , Full: 59$

Upload file thru webpage. Works great 

This webpage impressed me. I had the most stuff i was after here.

The only thing missing was being able to do my weekly planning and running cadens in the charts.

A bit confusing with all the headlines Dashboard, Profile, Training

under training: Calendar, activity. Probably something you get used to.

Dashboard: Wished there was date somewhere other than in description.

Profile: Nice weekly view and Recent Achievements.

Calendar: Nice view, there is room for weekly sum, should put it there.

Activity: Nothing to complain about.

I really liked that it broke down the run to km next to the map.

When u put the pointer over an Km it highlights that part in the map.

The map and graph was great, like the funktion that it points out on an map where

you point on the graph. 

Some plus functions where that it took out best effort of different distans and gives it

Personal record, 2nd and 3rd place. Fun thing.

So overall: Great webpage.

Missing the function on weekly planning and cadens in the graph or anywhere.

The free version didn't limit me, the payable had some function for your zones and stuff.

And 59$ is that much, but right now i would put them on an new tire on my bike instead.

Which did I go with?

It seems that there is nothing like the perfect software!

Im going dual core with Garmin and Strava.

Using the Garmin naming my trainings and and having an overall look.

It is the only one with the workout maker too.

The Strava for more analyzing some training and just uploading everything without needing to

rename or anything.

Not an big effort, and maybe someday i will only choose one. Stuff does get upgraded.

Any tips on other please send me an email or comment.

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Long workday and hitting the gym

Han an long workday today, was out to one of the companies office with my colleague.
Really stressful day and lunch ended up at Mcdonald, not my favorit. We were in an hurry
and not like I go there everyday. So spent our 15 min lunch there.

Quite fun to se how they are trying to make it so healthy.
Choose carrots and wow everything good. I did not choose the carrots, if im going in am going all way in. And yeah Mcflurry after. Thats dedication. Got an really bad brain/lung/heart freeze after throwing it in on about 5 min, hehe. I wasent exactly warm before either, installing a computer in freeze storage.

Found one thing in Mcdonalds:

Icons instead of text, is just that you shouldent understand? They make no sence.

Was back to office on regular time and feelt so tired.

Did not feel for going to the gym, so tired. But somehow i winded up there anyway.

Im probably going more often to the gym after work that direktly home, hehe

The training went really good. That was nice.

Put some energy to making dinner tonight again.

Se if i can keep it upp. hehe Even an smoothie after =)

Pasta with shrimps etc.

Running tomorrow, looking forward to it. Legs are feeling great.

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