Week 38 summary

Getting back..

This week was about getting back to the training program, but my body had other thoughts.

Monday evening I got fever and was resting through Wednesday. On Thursday I went for a walk and did some stretching and yoga which felt quite ok so I tried going to the gym on Friday. I think I pushed it a bit to much and the heart rate didn’t come down that fast after the session. 

Saturday was a slow run for 30min followed by and hour of biking, still the heart rate was quite high. Sunday was again walking and yoga to recover. 

Next week is the last race of the year, Toughest in Copenhagen

// Sebastian Sandell

Week 37 summary

A week of traveling.

Monday started with an hour run on the treadmill. Tuesday evening 20 laps in the swimming pool.

Wednesday and Thursday there was no training due to traveling and Friday and Saturday was again school.

Sunday we celebrated my wife’s birthday with a longer run and ate a nice dinner. 

Next week there is no school and hopefully I’ll be able to stick to the training program.

// Sebastian Sandell

Week 36 summary

Tough weekend!

On Monday was another swimming session and Tuesday a gym session.

Stationary bike on Wednesday evening and rest day on Thursday. Friday evening was a slow running session. 

Saturday was spent at the Tough Viking competition supervising the last obstacle.  Great performance by all the participants! 

Tough Viking 2016
Tough Viking 2016

Sunday was rest and doing some school work. 

Next week we will shift the training focus towards running again.

// Sebastian Sandell

Week 35 summary

Nutrition weekend!

Monday was as usual swimming. Did 20 laps freestyle without any problems, progress.

Tuesday running around 8K and Wednesday gym. Thursday was rest day and Friday school day.

Saturday back to school and in the evening 1h on the bike at the gym.

Sunday morning walk with the dog and in the evening another walk. 

Next weekend is Tough Viking where I will be supervising the fire fighter obstacle. Are you tough enough? 

// Sebastian Sandell

Week 34 summary

Another weekend of school.

Monday it was back on the schedule with swimming, followed by gym on Tuesday. Wednesday evening was busy from work so biking was left to Thursday.

Friday another gym session while Saturday and Sunday was spent at Fressi attending a weekend course for Running Trainers.

Hope all of you had a great week!

// Sebastian Sandell

Week 33 summary

Recovery and school.

That the main agendas of this week. Monday and Tuesday I went for an hour walk in the evening and did some foam rolling for the legs to speed up the recovery. 

Wednesday I was on a business trip and got in some walking and swimming, Thursday was another evening walk.

Friday and Saturday was school days with focus on cardio and different types of exercises. Felt a bit in the calves on Friday but on Saturday there were no problems.

Sunday morning was again a longer walk and some reading up on next weekend’s class.

Will finally get back to the program next week and hopefully be able to stick with it a bit better for the coming weeks.

// Sebastian Sandell

Week 32 summary

Pain and happiness is what I feel today.

This week started with a visit to the swimming hall and 1km swim where I was able to crawl for 50m straight. Seems my swimming is getting better. Tuesday was gym and upper body.

Wednesday I went for a test run to try to see which pace I am would be able to keep during Saturday’s marathon. 

Thursday was again a gym day for the upper body while Friday was rest day.

Saturday was main race of the year, my first marathon. I went out strong and was able to keep my intended pace for half of the race (despite heavy wind and rain), however right after the second half started my body was not prepared for it. At 23km the pace slowed down and the legs were really hurting. By 29km I had to start walking for short periods of time, there was no energy left in me. Then a energy gel station came up and I was able to keep going.

The last 4km I was able to get the speed up a bit thanks to the pacers and managed to get to the finish line in under 4 hours. Even though the goal was set way lower, with pain and questioning of why I do this I am really happy that I made it!

Official time: 03:58:45
Official time: 03:58:45

Today we rest.

// Sebastian Sandell

Week 31 summary

Back from vacation and a new training program has started. During August and September the weeks will looks more or less like this;

  • Monday: Swimming
  • Tuesday: Gym
  • Wednesday: Biking
  • Thursday: Gym
  • Friday: Running
  • Saturday: Gym
  • Sunday: Recovery

Except for Friday run, this is how this week looked. Since the Personal Trainer school started again both Friday and Saturday was spent at the gym.

Next week will be my first marathon run. The goal is 3:30, hope to be under 4h but still happy to just get to goal.

// Sebastian Sandell

Week 29 summary

This week did not go as planned at all. Spent the majority of the week in bed with a nasty flu and finally got back to the gym on Saturday evening. 

Back at the gym
Back at the gym

Sunday evening was the first and last run for the week, therefore it was a long one. Half marathon in slow pace went both good and bad. Good to finally get to move, bad in the legs after half the distance.

Next week my vacation starts, so no update here next week.

Take care!

// Sebastian Sandell

Week 28 summary

The week started in London with a couple of walks. Back in Finland and back to the gym felt really good on Thursday and Friday. Saturday walking continued, this walk was 12K long in beautiful weather. 

Beautiful Saturday walk
Beautiful Saturday walk

Sunday spent in the woods while the Mrs was picking blue berries. Next week is looking like a regular training week, hoping for a longer run in the end of the week.

// Sebastian Sandell