Author: admin

4x1k @ ~5:00/km

This is certainly a very different way of running an 11k at an average pace of 6:28/km. All the training programs for half or full marathons recommend some form of intervals. Recommended distances range anywhere between 400 m to 1 mile (1600 m) with a few minutes of walking or easy jogging between repeats.

I'm not sure how/if the garmin 405cx can be set up for interval training, so I just did 1k of walking/jogging between my "fast" 1k's at ~5:00/km. Those slow resting km's took over 7 min, which is probably a little too much rest between repeats.

There are a lot of 4 hour-target-time marathon training programs out there. Finnish running-site "seppola" has these 1k at 5:00 pace intervals. I think Kuehls book talks about up to sixteen 400m repeats at 5:00 pace, while Galloway's program has 4-8x 1 mile repeats at 5:20 pace and Janne Holmen's program (see also here) has fewer long 3-4k repeats at 5:18/km or so.

There's a race in Forssa on Saturday(which I haven't signed up for...yet)

PIKANTO nr 3 completed

Jari has added fittings, radio-installation, bulb, and foils to PIKANTO hull nr 3. Note the aluminium cnc-machined winch-drum for the HiTec winch-servo.

While we have developed a good looking cnc-machined steel finmould, ruddermoulds, a bumper mould, etc. we are still not producing hulls in any larger numbers for sale due to various reasons. Stay tuned.

40 Mbps broadband

Probably triggered by Sonera laying down optical fiber and offering 10 Mbps for 10eur/month initially (a 24 month contract, rising to 20eur/month for the second year) the local cable-TV company Welho was forced to rethink their products and pricing. I've upgraded to the M-option which is 40 Mbps for around 36eur/month.

At some point Finland was pretty cheap when it came to broadband and cell-phone contracts. Anyone want to comment how these speeds/prices compare to other parts of the world?

Tuesday ten

It's funny how dramatic a 9% increase in pace from a leisurely 6 min/km down to 5:30min/km feels. At 10km/h it's a leisurely jog, while at 10.9km/h right now for me it feels much more like serious running (and the HR skyrockets...).