Posts Tagged ‘running’

Flottsund-Lunsentorpet-Fläktanstugan 13 km

Monday, August 30th, 2010

Screen shot 2010-08-30 at 12.02.47.png

Open in Google Earth

Yesterday I went for a bit of trail running south of Uppsala.

I ran on the easy to follow (orange markings on the trees) Upplandsleden from Flottsund via Lunsentorpet to Fläktanstugan and back. Made for a total of 13 km of running on a pretty decent trail with lots of tree roots in the wonderful Lunsen forest.

Hopefully I can get hold of a map so I can go for a more circular route next time.

Feeling less tired

Friday, August 20th, 2010

Maybe I have finally rested enough after the 22k run last Sunday. I’ve felt tired and totally unmotivated to workout all week but this afternoon was a lovely sunny late summer day and I wanted to go for a run but unfortunately there was no time today.

Creating advanced workouts for your Garmin Forerunner

Thursday, August 12th, 2010

I finally got tired of having the clock continuously complain about too low pulse during the beginning of my heart rate zone based runs.

The beeping usually made me run faster than I wanted from the start just to get to the correct zone instead of doing a proper warm-up. As I have asthma, the warm-up is critical for me so I had to get rid of this bad behavior.

The solution is to create an advanced workout. Don’t worry, it’s much easier than it sounds. However, it requires a program on your computer as the clock does not support the creation of advanced workouts. For this you need to use the Garmin Training Center program.

Download Garmin Training Center here.

Once installed you just do “New Workout” and create the steps you want in your workout. For my distance runs I have a five minutes slow warm-up as the first step, the actual distance running as the second step, and a slow five minutes cool down in the end.

See the screenshot below.

Garmin Training Center

I had to enter the heart rate range manually because for some reason I didn’t get Garmin Training Center’s heart rate zones to match the ones in the clock, and I’m not sure what the result would be if I used them.

Today I created a Fartlek workout which I did this evening. It ended up being pretty much as exhausting as I thought it would be, but that’s just good!

The fartlek workout uses the repeat function where steps 2 and 3 are repeated 4 times.

Garmin Training Center 2

When you’re done creating workouts just do “Send to Device” and the next time you start Garmin ANT Agent and sync with the clock the workouts will be transferred.

Notice that when using Advanced Workouts the auto-lap function is disabled. So you cannot get the time per km during the session or when viewing the session on the computer afterwards.

Happy running!

SALOMON S-Lab 2 XT Wings

Tuesday, August 3rd, 2010


Old slow shoes on the left and new fast shoes on the right.

Before the summer I realized that my old trusty running shoes had seen better days. That they were starting to fall apart was a sure sign that it was time to look for a new pair.

After some googling I realized that the “new” term trail running is what me with my orienteering background enjoy the most. One of the better shoes in that category is Salomon’s XT Wings in the S-Lab edition, so I got them.

And I absolutely love them!

They sit brilliant on my feet and the feeling when running is outstanding. I especially notice a big difference on steep bad quality tracks where I now can totally trust my feet not to slip which let me run more relaxed.