Despite of…or HIIT Spining class

There are days and situations when you need to deliver not because of X but despite of it. Especially when it comes to training. It is so easy to say “I am sorry but there was too much traffic on my way so I couldn’t make it to the class” or “I really wanted too but then a deadline came up”. Yeah, right, And then an episode of game of Thrones just happened…wait wasn’t there a deadline due?

In the days when I had a great spinning training despite of the mad traffic (there is always another fitness club around your the corner, right!) and a spinning instructor who got en epileptic seizure in the first 5 minutes of the class (hey, you can still beat the hell out of yourself on your own) I get a little extra kick for accomplishing a trivial thing – not because of me leaving in time and planning ahead (everyone can do it!) but despite of the obstacles (only strong ones always have plan B, and plan C, sometimes even plan D) go for the planned result.

Short but sweaty Spinning class (or what to do if your instructor suddenly leaves!)

5 min Warm-up

5 min 5 x 1 min Circuit, at the beginning of every circuit resistance should be a bit lower then it was at the end of the hard 10-sec-interval

30 sec – Moderate effort on a kind-of-tough-resistance
20 sec – Hard, raise up resistance
10 sec – All you can push, hiiiiiighest resistance

1 min Easy

Repeat 5 min of Circuits + 1 min of “rest” at least four times

5 min Cool down

Great restaurant in Sitges (Spain) acknowledging that there is an obstacle underneath (water well causing lots of piping issues) but finding the way to showcase it and to throw bad tipping clients there (a joke!)

P.S. Spinning instructor is all good now, raining weather apparently affects him a lot.


Race report – Stockholm Triathlon, 27 Aug 2017

27th of August 2017 was marked as “Go hard” day in a year calendar and awaited both with excitement and fear. Stockholm Triathlon is the biggest triathlon (both Sprint and Olympic distances) in Sweden and part of the World Triathlon series – meaning that they are serious enough to close half of the city center for the event that was great for a newbie as myself. Therefore in the report I want to keep in mind that I had made meticulous research about common pitfalls, best practices and strategies for the race. As a result I was prepared extremely well. Theoretically. And this was a day to put all the knowledge into action (oh boy, there will be some twists!).

Short summary of my experience – this was simply amazing and I am sold on Triathlon! It felt like all parts of puzzle perfectly fitted into their places – extremely satisfying result (funny fact, my time prediction on the night before the race was off only by two minutes!), weather, landscape and organisation.
Continue reading “Race report – Stockholm Triathlon, 27 Aug 2017”

Restore deleted Activity on a Garmin device

After being still high (or tired?) after my very first mini-TRY-triathlon, I accidently deleted Triathlon Activity from Garmin Connect app on my iPhone (in other words, after the watch synchronised it with the app). Activity still was visible on the watch but won’t appear in the list of the activities in the app even after 10+ attempts to synch (both with the app and directly with Garmin Express).

Two hours of trying different solutions from tens of forums dated 2012 and vuolia- the activity is back! If you are in the same situation, here is what you need to do:

  • Plug in your Garmin to the computer with the USB-cable that you normally charge it with. Computer will recognise it as an external USB-drive.
  • Open GARMIN – ACTIVITY folder.
  • Find a *.fit file that looks right according to the “date modified” field.
  • Save it locally on your computer.
  • Go to Garmin Connect website and choose Activities – All Activities. In the top right corner there will be a link “Import”.
  • In a new import page open a *.fit file that you saved earlier.
  • Enjoy the data 🙂

Hello, world 2.0

This is attempt number 3567 to have a running blog to share my best tips and ideas about work motivation, training for my first Olympic triathlon in a little bit more than 4 months, travel notes and, of course, get to know all of you, amazing people, who are going to read this.

I am so-o-o ready to bringt it on, let’s do this!

Traveller’s best friend

Comparing to some of my seriously heavy travelling friends, my average of 60+ annual flights doesn’t look that bad. That is why every time when I heard them bragging about another pair of the newly bought noise cancelling headphones, I used to roll my eyes and go “yup, right, why on earth would I spent that amount of money on the headphones”. Then a colleague of mine borrowed me a pair during the transatlantic flight and I finally got it.

All air companies in the world should run a campaign – rent a pair of the noise cancelling headphones for a flight and offer a passenger to buy one at the end of the flight. If it is not a Ryanair flight, I bet at least 20% of the travellers will purchase a pair. The most cautious airlines can start with the business and the first class passengers.


As you might guess, I bought myself a pair the day after that flight. Gosh, it is truly a product from the category – “you don’t know you need it until you have it”. I am writing this from a T2 of El Prat airport (Barcelona) from a pretty crowdie café. Let’s admit it, T2 is not the nicest terminal and you get what you pay for, huh, but somehow I don’t care. I put on a pair of this white Bose’s, turned them on and all the typical “bzzzzzzzzzzzz”, “grrrrrrrr” and “aghaghgha” that you can never avoid, unless you are sitting in a lounge, have disappeared. No, you are not becoming completely death. All the important messages can still be distinguished, for example, a change of the gate for your flight. But you are getting your own world right where you are. No matter what!

Apart from travels, I will use it in day to day situations, no music, simply in a noise cancelling mode:

  • Open space office desk when I really need to prepare for the Customer meeting;
  • During working in a too noisy café;
  • At home when my beloved boyfriend is watching a FC Barcelona game way too loud and I am reading;
  • During the long runs when I need to relax and let my mind wonder around without any white noise.
  • During live concerts to get past all the unimportant buzz.

Should I mention that listening to music with the noise cancelling mode on is getting you to a different level of really enjoying the sound (no, this is not the marketing post!).

As I made my research, I discovered that there are different types of the noise cancelling headphones (in-ear or over the ear; wired or wireless), different designs and, of course, different price tags. Mine criteria were:

  • Over the ear as I feel uncomfortable with having any in-ear headphones for longer than an hour.
  • Wired as I don’t want my phone to get out of the battery even faster than it does now (yes, even with the battery bank) and yes, using the connector for the newest iPhone is annoying.
  • A sound brand that I can trust.
  • Sleek design in mostly white colour. No comments about this one, matter of taste.

Bose QC25 was a natural choice for me and I am truly in love with them and can honestly recommend them to anybody who is looking for a durable and quality noise cancelling headphones in a pretty design (no, you don’t need to get them in white colour, there are variety of colours available, even your own designed colour scheme).

As a conclusion, if you don’t have noise cancelling headphones, be sure to get a pair asap or put them to the birthday/Christmas wishes list because once you try them on you won’t want to take them off.

A feeling of putting “mute” on the external world is priceless and addictive.




Hotels in Jönköping (Sweden)

Let’s face it, unless you are a hardcore geek visiting a DreamHack event, Jönköping probably will never be your number one destination – it is right in the middle of the southern part of Sweden, it is 10th biggest town in the country and its population is less than 70 000 people.

And it is a pity! THAT view over the Vättern, the second biggest lake in Sweden, is so worth a car ride. Every time when I take a car down there, I already know how this view will make me full of the positive emotions – doesn’t matter if it is a rainy day or sunny and not a cloud on the sky – as long as it is light and I can see the water, all is good. The best part that the lakeview lasts good 10 minutes driving the  E4-motorway. To be honest, on a sunny day, you can get a little bit of Côte d’Azur feeling  – sky-blue water, mild serpentine and houses hiding in rich greenery on the horisont.

vätternledenimage is taken from here

The views in Jönköping are spectacular as well:


If you are already packing your bags, here are the hotels in Jönköping that you might and might not choose to stay. All stated below is my personal opinion from the best to the worst (literally!) based on the stays in these hotels during 2015-2016.

Continue reading “Hotels in Jönköping (Sweden)”

About long-lasting injuries

The name for this blog should have been changed into “Work, work, travel, work”. Unfortunately, during last half a year Runner’s World Facebook page has been waisting on me all these great articles “How LCHF influence the running” whilst I was fighting (unsuccessfully, I should say!) with the injury. Runner’s knee it is! I tried a lot, changed different specialists and, of course, right at the moment when I finally found an awesome orthopedist, he took paternity leave for almost a year (a bummer, huh?). Anyway, there are lessons learnt from all these miserable evenings with “Suits” and Voltaren, just because the pain gets to the point when you are so tired of it, that it is actually too hard to get up and make another cup of tea, not even mentioning all canceled weekend activities. These advices might sound very basic and naive, but, oh boy, I wish somebody would give me them earlier:

1. Be realistic! Being undertrained for the race is the worst thing that you can do to your body that would have its revenge later (and, of course, it would be served cold!). It is totally fine to have cold feet when you are honestly ready for it. But if you know in your heart that there was not enough training, postpone the race/change it if possible for the shorter distance/go for it but with the honest resolution not to be a “hero” who ran 42k with the sticking pain.

2. Be overcautious. If you have that annoying pain in your left Achilles tendon for 2 weeks even after all used Voltaren and daily one-hour dates with frozen beans bag, stop running and schedule a doctor appointment right away. Fresh injuries are so much easier to cure! The worst case scenario? Your doctor would smile and give you a lollipop for being a good boy/girl and taking care of your health

3. Be patient. If points #1 and #2 are too late to think about, follow patiently your doctor’s instructions like there is nothing more important in the world. Even if it means “stop running for half a year and start swimming three times per week instead”. There are no marvels when it comes to injuries: none would give you a miracle pill that would cure runner’s knee and there is no magical 10-sessions massage for your hamstrings that would bring you back on-track (literally!). All the hard work is done by you (with no rush!) and only by you, your doctor is a kind of a coach whose work is to show you the way to win in the really tough battle against the injury, but it is on you to patiently make it happen.

4. Be honest. When points #1, #2 and #3 were followed, but you are still injured and unhappy, it is time to think about your doctor. There are different doctors out there and one should be really honest with herself “This doctor knows a good anecdote but I don’t see any improvement after series of appointments and all done “homework”, it is time for a second opinion”. And the same as with the point #2, don’t wait too long with it. At the end, the longer you wait for a miracle from the not-so-promising-doctor, the more time you borrow from your own training schedule, the more money you spend and the more you energy waist with no or little progress.

Genius novel “The Rosie Effect” by G. Simsion

Featured image

If you are, like me, getting rather  amused than irritated by someone planning their days by minutes, overcomplicating (by “normal” standards) things and describing it in a very organised and smart manner focusing on every detail, you would laugh a lot reading The Rosie Effect: A Novel by Graeme Simsion.

It is a geniusly written book about a scientist who tries to find a wife using scientific methods (and, honestly, has Asperger syndrome!) but suddenly one lady who doesn’t pass any of the criteria appears in his life…

This book catched my attention as the only novel in Bill Gates’ list of top-9 books that “Everyone Should Read” and I ended up spending rest of the Saturday reading it (not to mention all canceled activities). The length is actually perfect for the transatlantic flight and I regretted that I didn’t have it on my flight to Chicago in August. Would get much more fun from reading it rather than watching 6 episodes of Grey’s Anatomy!

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