tag:blogger.com,1999:blog-64656128185631985172011-11-27T16:27:10.163-08:00Some guy convinced me to be part of a 5*5km run in 4 weeks... I started out with no ability to run at all...Kaj Bonfilsnoreply@blogger.comBlogger121100tag:blogger.com,1999:blog-6465612818563198517.post-10474176056967998392008-05-20T13:28:00.000-07:002008-05-20T13:35:45.785-07:00My first goal was to be part of the CPHX architecture run. It was supposed to be 6 km, but they said they altered the route, and i couldn't measure more than 5 km on both my gps and the IFOrm map service.<br /><br />I made the run i 33 mins, which is pretty disappointing. But the run had 1000 persons, and everyone started at the same time. There were a lot of waiting on the route to get throgh narrow passages, and also I had to go to the Toilet. So I guess the time would have been well under 30 mins. <br /><br />This week I had a 7 k run as well as a 4 k run in 2 days...<br /><br />Ready for the next goal ( I think I will have to find another race before august, to keep the spirit... But next week, I will get a child, so I expect to have plenty of stuff around my ears for a while :-) )<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6465612818563198517-1047417605696799839?l=k5k.blogspot.com' alt='' /></div>Kaj Bonfilsnoreply@blogger.com0tag:blogger.com,1999:blog-6465612818563198517.post-36026733837536605852008-04-20T09:01:00.001-07:002008-04-20T09:03:17.289-07:00Im still keeping the schedule. Last week, I was running monday, thursday and friday, all together 10 k. It doesnt sound as much, but I follow the Nike scheme, and Im trying not to brake any records causing injuries. Today the scheme was 40 minutes, with 2 min run and 1 min walk * 13. I did it with 6,67 km. My new distance record.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6465612818563198517-3602673383753660585?l=k5k.blogspot.com' alt='' /></div>Kaj Bonfilsnoreply@blogger.com0tag:blogger.com,1999:blog-6465612818563198517.post-68984466600684293242008-03-24T04:13:00.000-07:002008-03-24T04:15:08.988-07:00I am starting all over again, using the Nike 5k schedule...<br /><br />So today it was 20 mins... 1 min walk, 1 min jog...<br />It went for a complete 24 mins though<br /><br /><a href="http://routeplanner.iform.dk/composite-9.htm?RouteId=F2EAD9BF-6686-4025-8B19-F5560A117746" style="font-size: 0.8em;">http://routeplanner.iform.dk/composite-9.htm?RouteId=F2EAD9BF-6686-4025-8B19-F5560A117746</a><br /><br />Next run is a similar one on wednesday.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6465612818563198517-6898446660068429324?l=k5k.blogspot.com' alt='' /></div>Kaj Bonfilsnoreply@blogger.com1tag:blogger.com,1999:blog-6465612818563198517.post-37932631355434583102007-11-20T12:00:00.000-08:002007-11-20T12:02:33.741-08:00Rejoined local Fitness World.<br /><br />30 mins, 4.41 km ~ 8.82 km/h<br />500 m run, 10.5k+ 250 m walk 6.5k<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6465612818563198517-3793263135543458310?l=k5k.blogspot.com' alt='' /></div>Kaj Bonfilsnoreply@blogger.com0tag:blogger.com,1999:blog-6465612818563198517.post-31703187417593128372007-09-05T23:44:00.001-07:002007-10-14T23:54:10.669-07:00<a href="http://bp3.blogger.com/_nwFXASfM7G4/RxMOR--bBGI/AAAAAAAACQU/tIrpfNZXNZc/s1600-h/S5000288.JPG"><img id="BLOGGER_PHOTO_ID_5121452903375766626" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; CURSOR: hand" alt="" src="http://bp3.blogger.com/_nwFXASfM7G4/RxMOR--bBGI/AAAAAAAACQU/tIrpfNZXNZc/s200/S5000288.JPG" border="0" /></a><br /><div></div>The running dude with shades before the pain...<br /><br />The other guys are people from my work, danish minstry of employment.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6465612818563198517-3170318741759312837?l=k5k.blogspot.com' alt='' /></div>Kaj Bonfilsnoreply@blogger.com0tag:blogger.com,1999:blog-6465612818563198517.post-39859427263393658542007-09-05T13:37:00.000-07:002007-09-05T13:40:21.710-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://bp0.blogger.com/_nwFXASfM7G4/Rt8UKcTilwI/AAAAAAAACP0/xuWuHaMayuo/s1600-h/Scan10001.JPG"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer;" src="http://bp0.blogger.com/_nwFXASfM7G4/Rt8UKcTilwI/AAAAAAAACP0/xuWuHaMayuo/s320/Scan10001.JPG" alt="" id="BLOGGER_PHOTO_ID_5106822672090830594" border="0" /></a><br />Today, there was the annual DHL run in Copenhagen. I participated in the 5x5k run with my workplace. My personal time was 28.56. I'm very satisfied as this is my first outdoor 5k run. Even though i had to take some walking breaks once in a while.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6465612818563198517-3985942726339365854?l=k5k.blogspot.com' alt='' /></div>Kaj Bonfilsnoreply@blogger.com0tag:blogger.com,1999:blog-6465612818563198517.post-40276686836651665642007-08-31T00:01:00.000-07:002007-08-31T00:06:12.625-07:00Today i did it!!!! 5 k in 27,53 mins... And that was with a 1 minute walking start and a 40 sek break after 2,5 k.<br /><br />1 min / walking (6k/h) total time : 1 min<br />13,2 min running > 2,5km (11 k/h), total time: 14,20 min<br />40 sek walk -> : total time 15 mins.<br />1,5k running 11 k/h<br />1 k running 12 k / h, total time 27,53 min.<br /><br />Avg puls: 174<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6465612818563198517-4027668683665166564?l=k5k.blogspot.com' alt='' /></div>Kaj Bonfilsnoreply@blogger.com0tag:blogger.com,1999:blog-6465612818563198517.post-21810056587165886602007-08-28T23:39:00.000-07:002007-08-31T00:06:47.814-07:00[17 min run 2 min walk 5 min run]. 4,3 km fastest km: 5,28<br />5,58 m/km<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6465612818563198517-2181005658716588660?l=k5k.blogspot.com' alt='' /></div>Kaj Bonfilsnoreply@blogger.com0tag:blogger.com,1999:blog-6465612818563198517.post-46250682017654951192007-08-24T08:32:00.000-07:002007-08-31T00:06:59.744-07:00[5 min run 3 min walk]*2.<br /><br />2,62 km<br /><br />fastest km: 4.56<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6465612818563198517-4625068201765495119?l=k5k.blogspot.com' alt='' /></div>Kaj Bonfilsnoreply@blogger.com0tag:blogger.com,1999:blog-6465612818563198517.post-81127882464618518652007-08-22T18:20:00.000-07:002007-08-31T00:06:59.745-07:00[10 min run 10 min walk]. 3.11 km fastest km: 5,06<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6465612818563198517-8112788246461851865?l=k5k.blogspot.com' alt='' /></div>Kaj Bonfilsnoreply@blogger.com0tag:blogger.com,1999:blog-6465612818563198517.post-50626264308180032162007-08-20T09:35:00.000-07:002007-08-31T00:06:59.745-07:00[4 min run 1 min walk]*4. 3.37 km fastest km: 5,43<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6465612818563198517-5062626430818003216?l=k5k.blogspot.com' alt='' /></div>Kaj Bonfilsnoreply@blogger.com0tag:blogger.com,1999:blog-6465612818563198517.post-87845739446115180062007-08-17T09:35:00.000-07:002007-08-31T00:06:59.745-07:00[3 min run 1 min walk]*5. 3,3 km fastest km: ?<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6465612818563198517-8784573944611518006?l=k5k.blogspot.com' alt='' /></div>Kaj Bonfilsnoreply@blogger.com0