Lördag morgon och det var dags för ett långpass! Fick bege mig ut tidigt, eftersom vi hade bokat in Cirkus Ryberg’s första repmöte kl. 12:00 idag.

Klockan 8:01 begav jag mig av och höll tempot 6:30, som var avsatt till detta pass.

Idag var det tungt att springa och redan efter 5,5 km fick jag gå en del emellanåt.

Det blev ändå till slut 10,18km på en ganska bra tid, trots lite gång emellanåt. Men, jag var trött!

Efter detta pass, fick jag mitt trettonde vykort från min Conqueror event challenge Camino de Santiago.

It is believed that Palas de Rei was named after Pallatium Regis (Royal Palace) for having been the residence of Wittiza, Visigoth King of Spain, in the late 7th century. Initially co-ruling with his father as a way to assert their power from which they could not be removed, legend has it that once he became the sole ruler, Wittiza unleashed a tyrannical and licentious behavior that it earned him the name Wittiza the Wicked. It is not clear what happened to him due to conflicting information, but he didn’t make it out of his 20s. 

A preferred place of residence for the Galician nobility, Palas de Rei has one of the best-preserved medieval military castles in Spain. Built in the 14th century and strategically located on top of a hill, it is known as Pambre Castle. It has a square plan with four corner towers and two curtain walls that protects the internal keep.

Idag fick jag skynda mig med träningen, eftersom jag skulle gå bort till hockey.

Det blev till att svida om och stega upp på löpbandet så fort man tagit steget över tröskeln hemma.

39-minuter i tempot 6:30 i en olidlig hetta.

Denna onsdagsmorgon begav jag mig ut tidigt (04:57), för att ta mig an dagens träningspass.

Det började med 10-minuters uppvärmning i tempot 6:40.

Därefter blev det Löpning 15-minuter i tempot 5:30, vilket jag inte klarade av, så tempot blev här 5:49. Det var stark motvind.

Passet avslutades med nedvarvning i 10-minuter i tempot 6:30.

Ikväll anmälde jag mig som ansökande till ambassadör för Vitamin Well i ”Vitamin Well Runners 2025”.

Vi får väl se hur det går med det.

General Terms and Conditions for participation in the application process for the possibility of becoming a “Vitamin Well Runner” part of “Vitamin Well Runners”

The company that is arranging this application process (the “Application Process”) is Vitamin Well AB, company registration number: 556701–6505, incorporated under the laws of Sweden and located at BOX 5140, 102 43 Stockholm, Sweden (the “Company”). Contact: info@vitaminwell.se

Instagram, TikTok or any other social media platform used to promote the Application Process, does not sponsor, promote or administer the Company’s application process in any way.

By participating in this application process all participants will be deemed to have accepted and be bound by these terms and conditions:

How to enter the Application Process:

1. You must click the link provided at the location where the Application Process is promoted. This will take you to a form on the Vitamin Well website requesting you to complete the form, including providing a personal motivation explaining why you should be selected, and provide your personal details.
2. You must complete and submit the form.

Terms and conditions for participation:

• In order to enter the Application Process, you must be 18 years old or older and be a resident in one of the following countries/territories: Sweden, Norway, Denmark, Finland, Germany, Austria,Belgium, The Netherlands, France, Spain, Switzerland, Estonia, Slovenia, Great Britain and Slovakia. 
• The Application Process is open from 1 March 2025 until 13^th of April 2025, ending at CET 23:59.
• You do not need to purchase a product or make a payment to apply.
• Proof of sending an application entry shall not constitute proof of receipt. Entries that are not received, incomplete, illegible or delayed will not be accepted. 
• You may only participate once in the Application Process. Anyone trying to circumvent this condition by using alternative details will be disqualified. 
• Employees of the Company, or any company within the Company’s company group, or retailers, or relatives to such employees, may not participate in the Application Process. 
• Two (2) individuals per country/territory listed above will be selected to join Vitamin Well Runners as a Vitamin Well Runner during the 2025 edition of Vitamin Well Runners (which takes place from 30th of April 2025 to 28 February 2026). The individuals will be selected based on who has written the best application entry and who, according to the Company, is judged to be best suited based on the purpose of Vitamin Well Runners, e.g. based on goals with running, previous experience and similar. The participants are appointed by independent employees of the Company.
• The selected individuals will be informed personally by the Company via email or phone at the latest by 30^th of April 2025, through the email address number as submitted in the entry form during the Application Process. 
• If a selected individual cannot be contacted, is unavailable, or has not confirmed their participation before 23:59 CET on 2^nd of May 2025, the appointment as a Vitamin Well Runner will be considered forfeited by the individual, and the Company may select another individual.
• Any decisions taken by the Company in connection to the Application Process are final and cannot be appealed or otherwise challenged.
• For transparency reasons, the Company will also publicly announce the selected individuals on the Vitamin Well website at latest on the 10^th of May 2025. Please notify us if you object to such disclosure.
• The appointment as a Vitamin Well Runner is personal and cannot be transferred to another person.
• The Company reserves the right to disqualify applicants due to illegal or fraudulent behaviour or if such applicants act in breach of these terms and conditions.
• The Company appoints individuals as Vitamin Well Runners solely for the 2025 edition of Vitamin Well Runners, which takes place from 30th April to 28 February 2026. The Company reserves the right to revoke this appointment and terminate each individual as a Vitamin Well Runner at its sole discretion, for any reason, at any time during this period. The Company may, at its sole discretion, choose to extend a Vitamin Well Runner’s appointment beyond the initial timeframe, in which case the same termination rights shall apply for the extended period.
• Once selected as a Vitamin Well Runner, you will have the opportunity to participate in an arranged group trip to a race in Europe, as determined and chosen by the Company. This includes accommodation, round-trip flights, and the race entry fee. All bookings will be made by the Company, and the trip, in whole or in part, cannot be exchanged for any other destination, date, or monetary compensation. Participation in this trip is only possible as part of the group travel arrangement and on the dates as communicated by Company. Except for what is explicitly stated above, the Company is not responsible for any other costs related to the Vitamin Well Runners’ participation in the trip. For the avoidance of doubt, this means that all additional expenses incurred during the trip, including but not limited to meals, local transportation, personal expenses, and any other incidental costs, are the sole responsibility of the participant.
• Once selected as a Vitamin Well Runner, you may also receive race entries, Vitamin Well drinks, clothing and other equipment from the Company or companies within the same company group as the Company (“Benefits“). It is not possible to exchange these benefits for cash or other assets. Other than the Benefits, the Company is not responsible for any costs related to the Vitamin Well Runners use of the Benefits, unless explicitly communicated otherwise by the Company. The selected Vitamin Well Runners are liable for paying pax (if any) related to the receipt of such Benefits. 
• Vitamin Well Runners use the Benefits at their own risk and are responsible for their own safety connected therewith. Vitamin Well Runners responsible for determining whether they can consume the products included in the Benefits and participate in scheduled activities.
• The Company makes no guarantees for the quality or function of the Benefits (beyond what follows from legal requirements and these terms and conditions).
• The selected Vitamin Well Runners are responsible for ensuring that they can participate in the Vitamin Well Runners activities that are planned and the Company takes no responsibility for if a Vitamin Well Runner is unable to participate.
• The Company shall not be liable for any loss or damage whatsoever, except for death or personal injury caused by the Company’s negligence, arising out of the administration of the Application Process, out of the selected individuals’ appointment as a Vitamin Well Runners, or their enjoyment of the Benefits. The Company’s liability for any other loss or damage is limited to the maximum extent permitted by law. 
• By entering the Application Process, all entrants acknowledge that their personal data will be processed by the Company for the purpose of the administration of this Prize Draw only, including for the purpose of contacting winning entrants. The Company is the Data Controller and for more information about how we process your personal data, click here: https://www.vitaminwell.com/privacy-policy/
• In the event of unforeseen circumstances, the Company reserves the right to cancel or postpone the Application Process.
• The substantive laws of Sweden govern these terms and conditions.

Idag stod det BAS-pass på schemat. 40-minuters löpning i tempot 6:40.

Det fick bli löpband idag. Använde de nya Asics Excite skorna idag!

Det kändes fortfarande tungt i låren och det var rejält svettigt! 😉

Denna lördag, var det långpass inplanerat i träningsschemat.

1h 10-minuter skulle det springas i tempot 6:40/km. Det blev en något senare start idag, för jag tänkte att jag kunde bege mig ut i mörkret, men komma hem när det var ljust. Jag klämde i mig en SIS-gel och var ute kl. 6:36.

Jag hade bestämt mig för att testa på att springa rundan förbi kyrkan och sedan vidare bort mot Klagshamnsvägen, förbi kalkbrottet, för att sedan vika av vid Bunkeflo. Därifrån ta mig tillbaka hemåt via Gottorpsvägen. Inte nog med att det var uppförsbacke i stort sett hela Gottorpsvägen, bort till Ollebo och Lorensborgsgatan, det var även ganska bra motvind.

Jag kämpade på och sprang hela vägen. Efter 30-minuter, testade jag att få i mig en SIS-gel. Gjorde detsamma efter 1h.

Efter avklarat pass, fick jag Garminutmärkelsen: 10km en helg i februari.

Jag fick även ett nytt vykort från Camino de Santiago utmaningen.

A small village of less than 1000 people, Triacastela bears an important and historic part on the Camino Frances. The Codex Calixtinus, a manuscript book dating back to the early 12th century, describes Triacastela as the final stage of the Camino. An anthology describing to pilgrims the way to Santiago de Compostela, it is thought to be the first tourist guidebook. This section of the Codex is now listed on the UNESCO register. 

Triacastela gets its name from the 3 castles that used to stand there. All three castles were destroyed during the Viking invasion of 968AD

Direkt efter hemkomst från jobb, byttes det om och jag begav mig ut för att genomföra dagens pass.

Det började med uppvärmning i 10-minuter i tempot 6:45/km, vilket efterföljdes av 7-set av löpning 2-minuter i tempot 5:20/km, med återhämtning i 1-minut i tempot 8:45/km.

Det var tufft och redan efter tredje setet, fick jag gå ett par sekunder innan slut. Klockan visade inte hur länge det var kvar på intervallen, vilket den gjort de tidigare passen.

Idag gick jag upp tidigt, för att avklara mitt pass på 36-minuters löpning BAS-pass, men då jag satte igång klockan, hade den ändrat till ett VO2 Max pass, så det var bara att sätta igång.

Vi startade med uppvärmning i 10-minuter i tempot 6:45/km.
Därefter blev det intervaller: 4-set med 4-minuters löpning i tempot 5:25, efterföljt av 2-minuters vila i tempot 8:45/km. Det hela avslutades med Nedvarvning i 10-minuter i tempot 6:45.

Idag passade jag och Ellie på att ta en promenad i vår Harry Potter utmaning: The sorcerers stone.

Vi gick bort till kalkbrottet och rundade det, för att sedan ta oss hemåt. Vi gick väldigt lugnt.

Efter avslutad runda, som betydde att vi passerat 80% av den totala sträckan, fick vi meddelande om att ännu ett träd/person hade planterats. Dessutom fick vi ännu en ”collectible” och det femte vykortet!

Idag var det så dags för ett VO2 max pass:

Uppvärmning i 10 minuter i tempot 6:45/km.

7 set av 2-minuters löpning i tempot 5:20/km, efterföljt av 1-minuts ”vila” i tempot 8:20/km.

Det hela avslutades med 10 minuters varva ned i tempot 6:45.

Rundan jag tog, var den förbi Limhamns kyrka, Limhamns idrottsplats och bort mot Kalkbrottsgatan. Veka av upp mot vänster innan viadukten och begav mig hemåt via Annetorpsvägen. Fick ta en sista avstickare runt Killan, för att få det att passa tidsmässigt tills jag var hemma.

Efter avklarat pass, fick jag meddelandet att jag passerat 80% i min Camino de Santiago och att ännu ett träd planterats i mitt namn.