Trying to find my pace on 5k+ runs. I believe I can get down to 5 min/km or 8 min/mile over a 10k race but I have some work to do. Today I did 4.41mi / 7.1 km in 0:38:45 feeling pretty ok after the run.
I have installed a GPS application called RunSat on my Windows Phone 7 and it gives me some data about the run and uploads to http://www.runningfreeonline.com.
Distance: 4.41mi / 7.1 km
Time taken: 00:38:45
Average Speed : 6.82mph
Average pace : 08:48 min/mile, 05:27 min/km
/ Brjann
Today Charlotte and I tried out a new class focused on more strength training and it was a lot of fun and I think at least my upper body will be very sore tomorrow. Charlotte, my hero, went down hard after about 20 minutes with a sprained ankle .. no fun but I look forward to taking care of her a few days.
This class was run for the first time today and it was pretty good with focus on upper body strength then a cardio section with strength focus, lower body then cardio and finally a grande finale of upper and lower strength combined with cardio … easy 700 calories in 50 minutes of work but most of all a good strength workout.
If you live in the Redmond area and a member at ProClub I can strongly recommend getting an access pass for a month and try out all the classes as the coaches are really good and we have a lot of fun.
/ Brjann
During 2010 we have all spent a lot of hours at the gym getting in better shape and having a lot of fun. This started in January 2010 when ProClub at Willows Road started a new program called Total Body Transformers… Charlotte and I joined the program for six weeks and have been hooked on the great classes at Willows ever since. The girls enjoy a kids class twice a week as well. Thanks to all our great trainers and staff at Willows !
For me I got a bit of awakening when my doctor told me I almost had diabetes in January 2010 and that I had to do something about it and just loosing weight wasn’t helping. In November 2009 I was almost 115 kg and really wasn’t feeling all that good so together with Charlotte we did something about it and when we weighed in on the first day of the TBT program I had managed to loose 15 KG in just 8 weeks. I am now pending between 90 and 93 kg, have run my first races ever with local 5K, 10K and 12K events. I have my 2011 yearly checkup with my doctor in a couple of weeks but I feel great so have hopes for better numbers… think I need to loose a few more kg
My new goal is to do a Olympic Triathlon in the fall of 2011 so I have joined the triathlon program at ProClub with 2 hour classes every Saturday morning at 7.15. I have not yet decided on a race calendar for the year which will include a couple of sprint triathlons, some running races such as the Kirkland half marathon in May and of course an Olympic distance triathlon.
Triathlon races vary in distance but the main race distances are Sprint (750 m swim, 20 km bike, 5 km run), Olympic (1.5 km swim, 40 km ride, 10 km run), the Half Ironman (1.9 km swim, 90 km ride, 21.1 km run) and of course the Ironman (3.8 km swim, 180 km ride, and a marathon: 42.2 km run)
I have been reading about training for different races and everywhere it says that you should keep a training diary 
so I thought why not do it on this blog. The girls gave me a running vest for Christmas so today I took it for a test run so lets start my “diary” with the first run of the new year.
I did a sunny but cold 5.9 km run in 34 min around our North Rose Hill neighborhood with a new GPS application on my phone that provided the pace and distance and I realized that I did start this way too slow with over 6 min on the first kilometer and my fastest km was the last which is also all uphill. I think I have to get a watch that can give me this info as the phone is just too big and cumbersome to use – I need the help to get the best pace as I don’t have the experience to listen to my body.
New working week starts tomorrow with training planned for all days except Friday and Sunday with the first Triathlon program training on Saturday.
Shorter posts coming to help me keep track of my progress.
/ Brjann
Distance: 5.9 km (3.67 mi)
Time: 34.1 min
Pace: 5.47 min/km (9.18 min/mi)
Weight: 92.5
Inte helt fel att komma till Köpenhamn en trist grå November torsdag och få höra att jag bara råkar befinna mig där dagen innan de släpper Jul ölen. 
Största nyheten på morgon på tv under fredagen var att Lidl hade fuskat och sålt ölen redan en dag för tidigt… Ingen får sälja något innan 20.40 först fredagen i November! Vi lyckades övertyga servitören på Nimb att ge oss en någon timme tidigare .. det var riktigt gott.
Tyvärr hade jag inte mer än två dagar i Köpenhamn utan möjlighet att flyga upp till Uppsala innan jag åkte vidare till Berlin för att tala på TechEd.
Berlin är kallt! Jogging skorna fick sig en omgång på Måndag morgon i 4 grader och regn .. jogging turen kortades 
av till 30 minuter men inte helt fel att springa genom Brandenburger Tor två gånger. Jag har lyckats hitta en butik precis bredvid mitt hotell som säljer Lloyd skor så lite extra plats behövs i väskan .. undrar om jag verkligen måste ha med alla sladdar och teknik prylar hem igen 
Bara 3 dagar kvar tills jag får komma hem till tjejerna.
— Brjann
Time for a conference in Europe again so leaving next week for Berlin with a quick stop in Copenhagen end of next week.
I will make sure to post more here about the trip and all work related stuff will end up on the Identity Management blog on http://blogs.technet.com/identitymanagement.
We got a new toy in the family a few weeks ago so we should be posting some more videos and pictures from different events. I am very happy with the Kodak Playsport camera coupled with Live Movie Maker and the easy tools in the Live Essentials package to upload to YouTube and other places.
My YouTube channel is www.youtube.com/brjannb and Facebook is www.facebook.com/bbrekkan and twitter is twitter.com/bbrekkan … way too many places to be at once 
Brjann
Vi har haft 25 grader varmt i flera veckor men nu ska det börja bli lite mer normalt med bara 10 – 15 grader och lite regn… I all denna härliga sommarvärme så bestämde vi oss för att sparka igång golfen igen. Charlotte och jag köpte nya bagar och sedan hittade Charlotte Callaway X18 klubbor så nu är vi redo.
Vänta nu .. vi måste se om vi fortfarande klarar av att träffa bollen. Vi tog oss till Redwood driving range och hackade iväg sisådär 500 bollar på en halvtimme
Nu har vi köpt klubbor, testat slå men det där med puttning är inte så lätt. En runda på Rainbow Run putting course på Willows Run är en fin avslutning på en solig och härlig vecka. Caroline vann på suveräna 13 under par med Brjann och Charlotte tätt efter, Johanna och Sofia delade på fjärde platsen efter att ha haft problem med bunkrar och de sovande björnarna.
Nästa golfrapport kommer efter en runda på korthåls banan på Willows Run.
Brjann
Lördag morgon och vi hade bestämt att vi skulle ta oss till bergen, vi hittade "trail" som rekommenderades för barn, Ice Caves Trail at Big Four. In med koordinaterna i navigatorn och vi körde och körde och körde… i två timmar 🙂
Vi började tröttna lite när vi äntligen kom till Mount Baker and Snohomish National Forest och vår trail, lite trist att bron över floden hade försvunnit med vår floden men vi fick en liten promenad i 35 graders värme. Observera snön på marken…
Stormen hade tagit mer än bara bron verkade det som
Vilken otrolig natur vi fick se
Brjann’s Notes 