I have the day off, so I went to the gym/pool after a leisurely morning/breakfast. And did really good. Added two weight sessions and must say I'm surprised how little strength I've lost considering how lazy I've been.

Lever standing hip extension: 1x6x2 55kg 1x8x2 50kg 1x10x2 45kg
Lever chest press: 1x6 35kg 1x8 30kg 1x10 25kg
Lever shoulder press: 1x6 25kg 1x8 12kg 1x10 15kg
Cable Front Pulldown: 1x6 35kg 1x8 30kg 1x10 25 kg
Back stretch: 1x6 45kg 1x8 40kg 1x10 35kg
Seated Hip Adduction: 1x6 35kg 1x8 30kg 1x10 25kg
Lever seated crunch: 1x6 35kg 1x8 30kg 1x10 25kg

Running: 1.92 km in 15:00 - my goal is to do 2k in 15 minutes and work down to 12 minutes.

Swimming: 1000 meters - 20 laps in 50m pool.
Polar says: 30:12 HR: 140 In zone: 29:55 KCAL: 265

My hip is acting up - I can painlessly swim and do weights but run two steps and it really bites. So I kept running - I'm stupid and stubborn like that.

I'm still baffled as to why I run so much faster IRL than on a threadmill.
Wednesday on the threadmill my HR passed 150 within 3 minutes of running. Today my average for all close to 18 minutes didn't go above 150.

Strange.


Polar says: Total time: 17:45 Average HR: 146 In zone: 17:11 Kcal: 170

Hip pain hopefully gone - swam 360 meters in the funniest egg shaped pool at the hotel.

And my step counter informes me that my little pre dinner walk about came to 1.8 miles.

Case of sore hip solved: I switched back to my summer running shoes three weeks ago, when it started to hurt. They must have been worn out.

Used my heavier winter shoes today - no problem. Ran a fairly long route - nice long part along the sea wall. Walked for about a minute as I turned out of the wind along the water, but still came home in a decent time.

Polar says: Total time: 27:32 Average HR: 157 In zone: 26:21 Kcal: 300

58F and a light rain - perfect running conditions in my opinion. Ran my short route after my first pre-vacation news-shift. Was not a real busy day, but got to bed a bit late yesterday and started to feel worn in the afternoon.

Running is really a very nice way to unwind.

Polar says: Total time: 17:49 Average HR: 155 In zone: 17:03 Kcal: 190

Ran in just a t-shirt - and tights of course - for the first time this year. It's a very nice humid, windless evening. After heavy rain this morning the air is just pregnant with moisture.

Was quite worn out this evening - finished three day shift - and did struggle quite a bit towards the finish, but cut 10 secs of my monday time and got my average HR down a bit too.

Polar says: Total time: 17:39 Average HR: 154 In zone: 16:35 Kcal: 186

Tonight I finally convinced myself that people just might be right when they describe me as a bit stubborn.

Walking down the stairs and getting ready to start my run I noticed a stone in my shoe. But I was just too lazy to untie my shoe and get rid of it. But once I started running no way was I going to spoil my time or interrupt my flow and get it out. So I ran all of 18 minutes with it shifting around in my shoe.

At least I hurt many different places under the sole of my foot and not just in one place now

Polar says: Total time: 17:57 Average HR: 151 In zone: 16:39 Kcal: 186

Don't know if the word dauerlaufen makes sense in English - it's very slow running, one step up from walking with the shortest possible "fly" periode for each step.

Did 3K of that today. In wonderful weather along the sea wall with then lovely smell of fresh sea weed in my nostrils.

I had to run really fast because my body feels like it I have been beat up. It's an adrenalin hangover from yesterday when a really bad incident happened at work. A guy ran rampage with a crowbar. No one was hurt, but all of us were deeply affected.

Polar says: Total time: 22:13 Average HR: 154 In zone: 21:56 Kcal: 234

I peeked in here sort of by accident and had to laugh at the stone in your shoe - that is exactly what I do!!!!

Am pretty proud of myself for getting out the door. Got of work at 7 pm, was starving when I came home, made all the food preparations, put away laundry and then got in my running gear and off I went.

The same lovely tour as Thursday - the sun on the sound was brilliant, a light wind and I was so hot on the home stretch I just ran in my singlet.


Polar says: Total time: 21:33 Average HR: 155 In zone: 21:12 Kcal: 231

Lovely run - lot's of wind head on along the water but only outward. Warm and sunny weather. Perfect.

Polar says: Total time: 24:51 Average HR: 151 In zone: 24:32 Kcal: 254

About as good as it gets. Since this morning it has been steadily raining and I got soaked going to the grocery store, so I figured I might as well get a run in before taking a shower.

I love running in the rain, I don't like to be surprised by a shower, but it's ok when I know from the start I'm going to get wet.

One of the things rain is good for is figuring out if your stride is right. If your stride is too long og too short for you you'll splash through puddles, when it's right you can almost run without splashing.

My average HR was below 150 for the first time in a long while and I did very well on the total time, but it will be some time before I'm down to my ideal speed of 10k/h.



Polar says: Total time: 25:12 Average HR: 148 In zone: 24:48 Kcal: 248

As effortlessly as it was on Saturday as much of a struggle it was today, and yet the numbers does not reflect that. Only 7 seconds slower - and a somewhat higher HR.

But it is very humid today - we had quite a bit of thunder during the night, very rare for this time of year and the air just feels pregnant with moisture.

Polar says: Total time: 25:19 Average HR: 151 In zone: 24:59 Kcal: 261

Trying to figure out if running every day is a good idea - I'm still a heavy woman and it might be too much strain on my legs, but there's only one way to find out I figure.

Ran a really short route - nothing scenic about it, quiet roads with two slight inclines. Might be fun running it in reverse and getting two declines

I might use this as my every other day route and just push for speed.

Polar says: Total time: 15:21 Average HR: 151 In zone: 15:00 Kcal: 156

Third day in a row - had some aches and pains this morning but was gone by the time I got off work and was ready to decide whether or not to run.

Doing ok with pace and very ok with HR, but it feels heavy and sluggish - my legs just feel like lead. Will rest tomorrow and then go for a long route Friday to see how that works out.

Polar says: Total time: 17:56 Average HR: 148 In zone: 17:34 Kcal: 175