Blogging in Norwegian

Started a blog in Norwegian, for those understanding that language :)

http://big-man-changing-no.blogspot.no/

Simple cod recipe

Thought I would share a simple cod recipe that has become the most used fish dish at home.

Ingredients for two portions:

• Cod filet, 400g
• 1 red onion
• 2 carrots
• 10 Amandine potatoes
• Sunflower (or other) oil

4x10 Intervals

So today was Tuesday yet again which means 4x10 min interval with Geir Iden at Sprek og Blid Åsane. I was not sure I would do this workout today as my legs was still sore from the workout with Truls Berntsen on Friday. However, Truls convinced me it would be ok :)

The first interval was terrible, and I had problems keeping HR just above 82% and it was much harder then normal. However, the remaining 3 intervals went good, well, as good as they can go :). I managed to keep HR at 85% and for the last interval we did a 3 minute sprint keeping HR at 89-90%

After the workout my legs felt better then before the workout so I am glad I went :)

Sone 1 on the TacX at home

My legs was still sore from my workout with Truls on Friday. However, I really felt like having a workout today after the birthday party for our daughter involving cake(s) :).

As Janicke was at the gym, going for a quick walk was not an option tonight, so I got the TacX back up from the storage room. Not a big problem as it takes no more then 2 minutes to set up :).

As you can see below, it is a bit tight at the moment living on 45sqm but we make it work :)

I am glad I am suppose to keep the majority of my workouts in HR zone 1 as that was more then hard enough for an hour today. However, after an hour on the bike I am glad I did a workout tonight, now I am ready for a the 4x10 interval session with Geir Iden at Sprek og Blid Åsane tomorrow :)

Made it to Saturday spinning

After Yesterdays "boot camp" training with Truls I was not sure I would make it to his spinning class today, however, I did not feel to bad this morning I had a good workout.

The spinning class Truls leads each Saturday is an interval session, doing 4x12 min in the low end of zone 3, (82-85% of max heart rate). However, following the plan that Truls has laid out for me I should now only do one interval session a week and I will do that on Tuesdays with Terje in Åsane, following Geir Idens Bergen-Voss class.

So today I only followed the group through the 1st interval and then I did the usual slow and steady zone 1 pace for the rest of the class.

Now, sitting at home watching some TV in the evening, I can feel that tomorrow my legs and buttocks will be quite sore and apparently this is telling me that I pushed hard enough during the "boot camp" workout Yesterday.

No pain, no gain! Right?

Boot camp with Truls

So today I had my second PT session with Truls Berntsen at Studio nord Sprek og Blid Knarvik. As I was stepping up onto the treadmill for my warm up, he waved me off it an up to the second floor where we do some free weight lifting. As I got up he warned me that today would be though and I should be prepared to be exhausted, and man was he going to be right!!!

Truls had set up a workout with 10 exercises that I was to perform non stop as one set, then do 5 sets, seemed easy enough. The exercises was simple basic ones like push-ups, side lunges, sit ups with weights, side steps, high jumps, and burpee's. All put together in a workout to drain every ounce of energy from me!

After 4 sets I was not sure I could do another set, and without Truls there I would have called it the day! So I did do a final fifth set, well, at least I tried :) and before the final 10 burpee's I gave up, for about 10 seconds, and then I did them anyway, at least sort of and definitively NOT as graceful as it should have been :)

I finished the session with a 20 minute cool-down on the thread-mill.

I went straight home and made myself a nice smoothie to fill up a bit energy. Not sure I look forward to the spinning class tomorrow, I am afraid Truls will have to carry me from the car and in on to the bike :)

Anyway, thanks for a great workout and fantastic motivation Truls :)

Just a coincident that I am a bit more read in the face compared to Truls :)

Not sure he was impressed with my push-ups :)

Maki Sushi with salmon

Yesterday they had SALMA salmon, http://www.salma.no/, on sale at our local grocery store. This is perfect fresh salmon to use for sushi and I decided to try out making Maki Sushi for the first time, so I ended up buying Nori, wasabi, and sushi rice as well :)

I used a recipe I found on the SALMA home page:

http://www.salma.no/oppskrifter/ra/maki-sushi-med-salma,

and the results can be seen in the image below. I truly enjoyed preparing the sushi and it ended up tasting fantastic, amazing what good ingredients will do you you :).

I am already looking forward to having leftovers for lunch tomorrow and it is definitively not the last time we have sushi at home :)

Homemad Maki Sushi :)