A decent hill!

I am not used to these bright nights as I had a terrible time trying to sleep last night and when I woke up I after h few hours sleep I think every single muscle was aching in my body. ¬†I was not looking forward to my morning run but I took the bull by horns and I hit the 2k’s just to get down the lake I’ve run around so many times before.

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There is a stunning track around the lake.

Every step was a pain and my legs where heavy like rocks. It was not a fast run and I had to walk the last kilometer coming back to my moms apartment as the hills can be a nightmare. I had not much left in the legs but I decided to do sprint intervals up the hill and although this was not a great performance I did complete almost 8.5 k with two very tired legs and that is ok ūüėČ

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 The towns own San Francisco hills

Be careful for what you wish for…

We finally arrived in my hometown √Ėrnsk√∂ldsvik it’s a little of a tongue twister for a novice and although it is hard to pronounce it is a stunning small town on the east coast in the Baltic sea.

utsikt

Last night at 10pm when I put Mira to bed she was crying that she didn’t want to go to sleep when it was morning…the picture is taken at 10.40 at night and the sun has just disappeared behind the mountain.

I did my best last week but even though you do your very best it is easy to keep on doing things you are used to so after my fist week in Sweden I was longing for some good old soreness. So I rang my sister-in-law to see if she could set me up with her TRX trainer and so she did. Both yesterday and today I was hanging in the cord off the ceiling in the Pilates Studio that was very peaceful and nice but yet energizing.

 The class was very different from the training I normally do with Jonathan although most of the movements was the same as we do over at the warehouse. Here we worked different tempo and it was intense in a different way to what I am used to. Johanna was a great instructor as she was both very inspiring as well as professional and I am for ever grateful that she would fit me into her class in such short notice. 

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http://www.pilatesstudio.se

The rest of the afternoon we went to visit my aunt and in the car over there the tiredness and the pre-soreness pain was creeping up on me and I know that my run tomorrow will be a though one!

havet 

Knut by the sea

 

30k in 6 days

I spent 6 days in Norrköping and with my sister and her family and I have never ever before actually gone for a run the day after midsummer but this year I did and it was the fastest of them all and I was all alone.

I thought I kept my stuff together in our suitcases but somehow you never do, especially not with 2 kids ūüėČ so the entire morning I spent packing all our belongings but I did manage to get a quick 5k in before we had to drive to the train and head north and this completed 30k in 6 days…

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Just me and the badger…he made me sprint fast past him lol

Midsummer celebrations…you have to love it!

There was no workout yesterday as it was one of the most celebrated holidays by the swedes as well as one of the oldest traditions, Midsummer!!! So we started the day not as early as we had intended as me and my sister had a late night the evening before, a very good one ūüėČ ¬†We skipped the traditional herring lunch and the “snaps” as we focused on the strawberry cake and coffee at the venue where the local Maypole was decorated and later raised as we sang and danced.

midsommar

When we got back home the sun finally made it through the clouds and we played some garden Yatzy before the kids stared digging for worms so they could go fishing…

yatxydigging

 

With no luck we had to stick to our original dinner plans and we finished the evening very quietly for being midsummer. The kids in the neighborhood ¬†ran around playing hide and seek and plenty of other games as the sun slowly sat on the longest day of the year so what ¬†is there not to love about Swedish Midsummer…

hiden seek

 

You think you’ll die but somehow you always survive!

Today we decided that my sister Helena would come with me for my workout and I know when I write this that I won’t offend her when I say she is slightly out of shape but she would like to come back to the routine of working out again. I didn’t want to do a long run as I already completed 16k in two days but I knew I needed to focus on the legs so I thought we would start with a quick warmup around the block. It was Helena who was showing the way as well as the space. She took us through fields and forests and in the middle of the thickest woods Helena started to slow down as she was getting a side stitch but at that point I told her to keep on running as¬†¬†we were being completely eaten by every mosquito there was! She did great and we finished the warmup run of just under 2k although she thought she was about to die but amazingly she didn’t…lol.

skog

When we got back we pulled out the old lashing straps and started doing 15 single legs squats each leg, 15 hip abductions and 30 bicycle pull in.

single leg squathip

pullins

In between every finished rep we did 6 sprint intervals and Helena did really well and kept up and finishing off what we started.

sprint

After my 18th sprint my legs started to feel a little wobbly and I decided to finish the day with some core exercises.

sidepulls

pikein

This workout took us 1.45 minutes to complete and even though it was not that many circuits I have a feeling I’ll feel it tomorrow ūüôā

plank

 

Summer Salad

Today is the day before midsummer and we decided to do our grocery shopping like everyone else…mistake!!! It took for ever and when we finally got back home the kids were starving and so was me and my sister. So meanwhile I made pancakes for the kids Helena made this unbelievable delicious summer salad with prawns…Unbeatable!

Prawn Mix (serves 2)

1/4 pound unpeeled prawns

1 cup sour cream

1/2 lemon juice

1/2 small chopped red onion

fresh chopped chive

fresh chopped dill

crushed chili flakes

Salt and pepper

Salad

2 hardboiled eggs

Ruccola

Lettuce

Cucumber

Avocado

Cocktail Tomatoes

Green pepper

Asparagus

Lemon wedges

Dill

How to:

Peel the prawns and mix together all the ingredients for the prawn mix season with salt and pepper.

Chop the vegetables and cut the eggs in halves serve with the prawn mic on top…enjoy!

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Grilled Pork Tenderloin with a Spicy Mango Salsa

My sister is an amazing cook and this evening she served from her back pocket a grilled pork tenderloin with a spicy mango salsa with roasted vegetables…

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Pork Tenderloin

2 pound /1 kg Pork tenderloin

CajP Marinade (A Pre-made marinade)

Fresh lime juice

Salt and pepper

Spicy Mango Salsa

1/2 Chopped Mango

1/2 Fresh lime juice

2 1/2 tablespoons Sweet Chili Sauce

2 tablespoons water

salt and pepper

Roasted Vegetables

Broccoli

Cauliflower

Red Bell Pepper

Mushrooms

Yellow Onion

Garlic

Asparagus

Squash

Spinach

How to: Marinate the pork tenderloin in the marinade and squeeze the lime juice over the meat and salt and pepper. Grill it on the grill until the meat is thoroughly cooked.

Dice the Mango and mix in the sweet chili sauce with the water, lime and spices and store at a cool place until it is time to serve.

Chop all the vegetables and roast in the oven until done at 225C/ 440F.

 pork