Second week already and time to keep on keeping on. I’m a little sore from the session in the gym the other day but that was just to be expected after such a long break from using weights. This morning it was time for a early morning run and I’m still doing the run-walk (90-30 sec) and I kept the heart rate i my zone (<135-140 bpm) and the average was 129 bpm. Important with these runs is to not focus to much on the pace, it s still important but more to check if you can improve the pace at the same effort (HR), so if you can increase the pace but keep or even lower the heart rate you know you are improving. This is one way of training in the off season and get improvement without just going all our all the time. But you have to give it some time and stick to it and not let the heart rate shoot up in a session here and there, consistency is key. I’m doing this for January and maybe well in to February.


New day, new exercise, this morning I did 25 min yoga. I use a service called Gaia which has tons of yoga sessions you can follow along with and also a bunch of meditation videos. I like videos with Rodney Yee because he explains how to do certain poses and what is important to focus on in the pose or I should say his narrator does this.



Short short run in the morning. I had to drop the car of at the train since I needed it in the afternoon for pick up at school and go at 5:45am and drop it off and then run 3 km home for the morning chores. Still did run-walk even if it was a short distance. Like some say, if you get a run done in the morning you are ahead of most people….


Today was a 7,7 km run in great winter weather here in Täby, around 1-2C and full on sun. I waited a little to long in the morning to get out otherwise I would have liked to go longer. I’m still doing Maffetone but that did not go as well as I well as I had hoped, I could not keep the heart rate in my target zone as I should but there is no reason to get down on myself for that. I did have a bad HRV reading n the morning which could explain this. The HRV app told me to go easy on training. I’ll try to get in to the whole HRV readings in later posts.

The Maffetone method in it’s easiest description is that you should be building your aerobic system by training in the MAF zone (MAF = Maximum Aerobic Function) which is to train at a heart rate of 180 – your age. For me i find it hard to keep the heart that low. The theory, and there are many that report great results, is that over time you will be able to get better results at the same effort (HR) which will benefit you when you go back to training “normal” or racing. Read more here,
https://philmaffetone.com/method/ .

Here is a link to a short video on Relive.cc so you can see where this run took me.


Back to the pool for the first time in the new year. I thought I had my best swim in a long time the previous time in the pool and tried to build on that. Once again the pool was full length (50 m). There was quite a few people in there and I optioned for the lanes with the “slowest” people since it looked like a swim group was tearing it up in the fast lane. I don’t feel confident to get in there with them yet. However it looked like I was the fastest in my lane and passing most people easily even the once doing freestyle. I did 1500 m (according to the watch) and I felt good and did mostly 100m intervals. I did a 200 m interval I think in there. Since it was some tome since my last swim I went easy and did not push myself to hard. In the second half I did find a stronger pull part of the stroke where I used my lats more that triceps and it felt like I was moving faster through the water. This shows however that I need to work on this muscle group because I got tired fast. Another improvement was a little change in my breathing where I breath with a slightly more open mouth which made the breading more relaxed and not as forced.

That’s it for this week and I’m glad I got this post out for the second week in a row of this 52 week experiment.

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