jakob.thusgaard.com

I’m trying to pick up a regular workout scheme again and this week I’m back in the gym again. Yesterday morning Lucy gave me this exercise that she thought would be good for me, and I wanted to share it with you for your own training pleasure.

It’s a cardio exercise with a strong focus on intervals. The setup is a gym with a stepper, treadmill, cross-trainer, cardio bike, rowing machine, and an Arc Trainer from Cybex, but you can use a cardio setup of your own choice.

Essentially it’s quite simple and goes like this. Start on any machine and rotate through the other machines until you’ve done them all in the following way:

1. 1 minute of hard workout, 1 minute relax
2. 45 second hard workout, 45 seconds relax
3. 30 seconds hard workout, 30 seconds relax
4. 15 seconds hard workout, 15 seconds relax
5. Move to next piece of equipment
6. Repeat

This is tough and I wouldn’t recommend doing this if you’re just picking up working out. Do it if you want to increase your cardiovascular capacity, burn more fat than with longer - lower intensity exercises, and increase performance. Enjoy the ride…

Tags: cardio, Cycling, fat loss, fitness, interval training, intervals, rowing, running, stepping, training, treadmill, triathlon

Just spend a few minutes reading off a post on Stephan Derksen’s blog. Stephan is a sales professional and draws on his experience when adding content to the blog.

The most recent blog post with the title “Set yourself up for success” ties nicely into my vision of continuous self-development, so I thought I’d quote the key part of his post here. This is what it comes down to when developing yourself, making sure you have what it takes to do what you wish on short term and long term. It goes like this:

1) Dream your dreams
2) Set your goals (1yr, 5 yrs, 10yrs, lifetime) to make your dreams come true, and share them with your environment (to create accountability, and allow others to help)
3) Break those goals down into realistic timeframes (half year, quarter, month, week, day)
4) Plan your day with those goals in mind (priority setting)
5) Make it happen, by being faithful to the daily targets you set (discipline)
6) Celebrate your milestones (don’t make them too easy, and don’t make them unattainable either)
7) Repeat

Stephan covers issues which are now more important than ever. With increased globalization the only one who’s now driving you to reach your goals - is you. Noone else is going to push you. You’re on your own - like you should be.

To get you started on managing your own goals, I found a website listing all sorts of goal management tools:
http://www.kaboodle.com/rcavin/goal-management.html. Now it’s time for you to go set your own goals.

Have ambition and make it happen!

Tags: ambition, discipline, goal, goal-setting, goals, personal development, priority, Sales, self-drive, Sports, training

Currently flying the last hour to Amsterdam returning from a few days in Moscow - look below for a few posts.

Moscow surprised me a bit. Despite reports saying that English is becoming lingua franca in business, the capital still seems like there’s a long way to go before this communication barrier really dissappears. As in most other countries fluency in English is seen in international companies (granted: I only have 1 example), and some internationally related hospitality i.e. hotels. In stores and on the street I was not able to get far with English (or any other language for that matter). In addition you have the “cyrillic challenge” which complicates even simple tasks, like ordering a happy meal. though I can’t recommend happy meals the challenge of not being able to read combined with not being able explain the simplest things makes Moscow a challenging and without doubt for some at time frustrating city to visit.

My Russian colleagues shared with me that you shouldn’t think Moscow is like the rest of the country - or vice versa.

So, if that’s correct then the rest of Russia must have far, far to go… My Moscow experience was not unlike visiting Beijing a few years except that Moscow has more of all the well-known mainstream brands - both b2b and b2c. people shouldn’t kid themselves when deciding for a short og longterm venture in Moscow.

There’s still quite some cultural distance for them to cover - and for the rest of us.

Wow. this is HUGE! Very impressed with the surroundings of the Red Square in Moscow. I managed to get out of the office on time, the weather is great, and I’ve just been at the center of Moscow. Good stuff!!


- Posted using MobyPicture.com

Tags: mobypic

I’ve spent the better half of the evening trying to navigate through Moscow using the cyrillic alphabet. Tomorow’s a normal working day here and so I’ve thrown the towel in the ring at about 2200 hrs. a taxi is speeding me through Moscow to what I hope is my hotel. tomorrow there is another day where I can try myself on navigation.

Without Google and the internet I would never have gotten this far. Google maps have provided directions. Wikitravel has provided all the info on Moscow and it still wasn’t enough to get me all the way to the hotel on my own steam. Without all of the above, though, I would have had to take the over-priced taxis from the airport to the hotel.

I wonder how I’ll get to the office tomorow…

Tags: google, google maps, Mobility, moscow, moskva, russia, Technology, tytn II, wikitravel, windows mobile, wm6

Personal details of Facebook users could potentially be stolen, the BBC technology programme Click has found.

See the article with more details including a full response from Facebook on http://news.bbc.co.uk/2/hi/programmes/click_online/7375772.stm

Tags: facebook, identity, Online, privacy, theft

Arrived in the Caribbean, actually just now trying out this posting system for the first time from the tytnii phone using SharpMT. We’ve arrived in good condition to spend a couple of weeks in the Dominican Republic (DR). MartinAir’s “comfort” service was really worth the extra money… It’s now 6;40 in the morning and we just CAN’T sleep any longer. Guess we’ll get over the jetlag during today.

2007 is over and so the goal of training 144 hours was missed by about 7 hours. More or less equal to what Martin and I did not manage to do due to illness in our cycling training camp on Mallorca, Spain.

So with 137 training hours in 2007 the goal for 2008 becomes 137 + 20% = 164,4. I’ll round that up to 165 hours, and I’ll make a 2008 training goal shortly on that.

The other goal for 2007 was to run a marathon: Successfully did this by completing the Amsterdam Marathon in October.

Happy New Year.

See more progress on: Train 144 Hours in 2007

Last week was pretty interesting. On Wednesday I caught a cold - which was pretty bad news in the light of my Sunday morning planned participation of the Amsterdam Marathon. In fact it was very bad news. So during the recovery days on Thursday, Friday and Saturday I drugged myself silly with C-vitamin and other good (and doping-wise legal) stuff to get through to race day in race shape.

On Sunday morning I was not in race shape, but I was close enough so I packed up all my things and with Jolanda’s support and cheers and best wishes made it to the starting line in the Olympic Stadium. At precisely the gun sent us all off into the unknown.

During the race I managed to send through a few updates on the racing. Basically I sent through a note at the 10 kilometer mark, and at the half marathon mark things were still OK - and that’s when they started to change as well. I started loosing speed and at about 25 kilometers Lucy came blazing by on her way to a 4½ hour time in her first marathon!

Still drinking and eating at every aid station, I struggled on in what eventually became a very moderate pace (OK, so it was very slow). On the final 10 kilometers I started having serious pain in my left knee, and I was only able to have that stop temporarily when I changed to Gavin-style running at about 35 kilometers. Slightly longer strides and slightly bend forwards temporarily took care of the problem. But it came back - in a big way.

The final 5 or 6 kilometers was an experience in agonizing paing quite unlike anything I’ve tried in any other endurance sport prior to running this marathon. I thought I’d state that for the record. I don’t think I’ve ever been so happy to see a finish line as I was when I turned around the last corner and could see the Olympic Stadium!

After the run I was empty. There was no energy left and Jolanda took care of me the entire evening making sure that I didn’t have to move an inch.

Total time was 4:50:35 - Here my final times and a few extra pictures.

Congratulations Torbjørn!!!!

In one of the strongest packs in the Hawaii Ironman in Kona, Hawaii, Torbjørn Sindballe managed to take 3rd place after yet another amazing ride on Sunday morning CET.

As expected Torbjørn made his move on the bike beginning to reel in leader Chris Lieto to finally have the fastet bike ride of the 2007 Hawaii Ironman. Torbjørn was taken over by Macca on the run and still managed to finish in 3rd place!

Top-10 Ironman 2007 1. Chris McCormack 8:15:34
2. Craig Alexander 8:19:04
3. Torbjorn Sindballe 8:21:30
4. Timothy DeBoom 8:22:30
5. Marino Vanhoenacker 8:23:31
6. Chris Lieto 8:25:49
7. Eneko Llanos 8:26:00
8. Luc van Lierde 8:30:01
9. Michael Lovato 8:33:28
10. Patrick Vernay 8:35:10