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

Week 27 summary

This week has been about travelling and sightseeing which ended with a 10K race.

On Tuesday I flew to London to attend a course which lasts a week. Wednesday, after sitting down for 2 days it felt really good to go for a 10K run around london’s many parks. Thursday and Friday was sightseeing which included a visit to Google’s new office. Saturday I got 31,000+ steps done after a round-trip around Camden, Soho, Bigben and Hyde park. 

Sunday morning it was the Vitality British 10K run which I finished in a new personal best time 45:02. In the evening I also visited the Wireless Festival 1,5h walking distance from my hotel. All in all a great week. Let’s hope the upcoming continues in the same spirit. 

Vitality British 10K run
Vitality British 10K run
// Sebastian Sandell

Week 26 summary

Back from vacation and feeling tired. Too much food and drink last weekend made a slow start to this week.

Tuesday was the last run before the half marathon trail run on Saturday. Wednesday was upper body training at the outdoors gym. Thursday evening we had the tennis court booked for an hour. 

Friday evening we went for a walk before Saturday and Helsinki Trail Run.

The description of the race can be summarized in one word, hills. Right from the start there was a steep that we climbed two times before continuing on towards the woods. The average pace during the race was 9:10min/km, so mostly walking up and down hills. 

Still, we made it in just over 3 hours!

Helsinki Trail Run
Helsinki Trail Run

Sunday afternoon we went for a recovery walk with the dog while the sun was still shining.

Next week is again a travel week with hopefully some nice runs

// Sebastian Sandell

Week 25 summary

Midsummer week and traveling up to Ostrobothnia. The week started with my first sprint distance swimrun that was exhausting! Tuesday was nice weather and outdoors gym seemed like a good idea.

Wednesday was travel day with the train. Thursday with nice weather in the morning started with outdoor gym session and 8,5km run. Similar, on Friday morning before midsummer celebrations I managed to get in a 7km run.

Outdoor gym
Outdoor gym

Saturday was heavy after celebrations and Sunday was travel day with train again. 

Next week will be our first trail run, halfmarathon distance. Hope the weather will be fine! 

// Sebastian Sandell

Week 24 summary

This week was another traveling week. Due to that the training week suffered a bit. On Tuesday I played a bit of paintball together with some co-workers.

Thursday it was time for a visit to Mayor’s gym and a full-body workout. Friday evening run felt great after a hectic working week and Sunday another full-body workout at the gym. 

Next week is midsummer, some vacation and visiting the family.

Back at the gym
Back at the gym

Week 23 summary

Back from vacation and a new training program has begun. 

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

However, due to the helsinki half marathon yesterday the running on Friday and today was skipped. 

The run went great, a new personal best of 1:43:31. 

Helsinki Half Marathon
Helsinki Half Marathon

Next week is yet another week of travelling, which again will change the program a bit.