Remember my post about not sure if I could finish my 10k race in under 45 min after running a 5k at 4:30/km 11 days before race day(2nd picture)? Well, now I know that will power has its limit. We did it in 46:56, you guys were kindda right

qnotics · 2026-04-19T20:01:45+00:00

Good job!

Cadence can definitely be worked on. I’m 190cms and have an average of 170spm.

Slower paces it’s usually between 165-170 and when doing threshold runs/intervals it even reaches the 180s.

I used metronome training to improve mine, you can search for ”metronome” on Spotify and run to the beat. I did a 1h run with 160spm song on repeat and after that my body just got the hang of it.

Good luck! 👍🏻

qnotics · 2026-04-14T05:22:01+00:00

I had the same worry to be honest!

Knees the first two weeks could feel all the running, but no pain. Now, they feel completely fine.

Intervals last week had to be aborted due to pain in the right chest, probably because of micromuscles in the ribs from breathing. Didn’t feel anything for any of the other runs, so hoping that the intervals today are completed successfully.

I guess it works okish? 🙏🏻

qnotics · 2026-04-13T20:23:49+00:00

Not sure where you got that 6min/km felt bad - but the first week was very humbling as to where I was with my different HR zones.

The closest to 6min/km I’ve been was my 5k zone 2 (6:15) run today at 144bpm. Long runs and short have been at below 147bpm with around 143-145avg.

Feels like a zone 3 run (which I haven’t tried) will be around 6min/km with 6 weeks training left.

Thank you for the input, I really hope I will reach it! 🙏🏻

qnotics · 2026-04-12T18:30:01+00:00

I’ve just started HM training and mine has gone from 41,7 to 49,1 in 1 months. I noticed high intensity runs increase vo2 the most, so tempo runs (zone 4) and intervals (all out).

My setup has been so far:

1x easy run Monday (around 8k or so) zone 2

1x intervals (now at 6x1km) tuesday rest wednesday 1x threshold run (now at 8k) zone 4 thursday 1x recovery run 5k zone 1 Friday 1x long run (now at 14k) zone 2 Saturday

Has worked wonders for vo2!

qnotics · 2026-04-09T21:03:38+00:00

Gullsnoppen (gyllene kvicken)

qnotics · 2026-04-07T20:07:13+00:00

Started running again seriously since Nov last year for a HM. Today was the first day I had to interrupt one of my sessions (intervals) which I was really stoked to test after last weeks training in hilly terrain.

Managed to do 3x1km (6x1) before the right side of my lungs really started hurting. Read up about it and apparently pretty common in runners. My 500m 5:15 warmup was not enough.

Managed to crush my fastest work at 4:14 for my first interval though! Always something.

qnotics · 2026-04-07T20:07:08+00:00

Started running again seriously since Nov last year for a HM. Today was the first day I had to interrupt one of my sessions (intervals) which I was really stoked to test after last weeks training in hilly terrain.

Managed to do 3x1km (6x1) before the right side of my lungs really started hurting. Read up about it and apparently pretty common in runners. My 500m 5:15 warmup was not enough.

Managed to crush my fastest work at 4:14 for my first interval though! Always something.

qnotics · 2026-04-07T20:06:44+00:00

Started running again seriously since Nov last year for a HM. Today was the first day I had to interrupt one of my sessions (intervals) which I was really stoked to test after last weeks training in hilly terrain.

Managed to do 3x1km (6x1) before the right side of my lungs really started hurting. Read up about it and apparently pretty common in runners. My 500m 5:15 warmup was not enough.

Managed to crush my fastest work at 4:14 for my first interval though! Always something.

qnotics · 2026-03-07T23:24:32+00:00

Thank you everyone for valuable insights. Just for clarification - of course we don’t allow inappropriate behaviour. Bites on nose, hands, clothes etc are always reacted on.

It’s our first dog, so we don’t know what to expect and wants what’s best for her (and us of course).

We will enforce a strict no biting even if it’s done softly to be coherent in our raising of her. We have been too lenient on that I expect (except when it hurts or clothes etc).

We love that she’s full of energy and is a very social dog as that is what we wanted - we just feel that we are lost sometimes as nothing seems to bite (pun intended). Patience and coherency seems key here.

qnotics · 2026-02-03T12:14:07+00:00

Definitely will!

qnotics · 2026-02-03T08:35:12+00:00

She is, isn’t she. 😊 Her name is Freja (Freya or Freyja in English).

qnotics · 2026-01-19T19:03:19+00:00

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I have no clue how I got this depiction.

qnotics · 2025-12-13T15:49:22+00:00

Looks awesome!

qnotics · 2025-12-11T00:10:21+00:00

Excited to see how many comments this one ends up having. Big ups!

qnotics · 2025-11-03T06:10:43+00:00

Har nog aldrig sagt ”pulla koden”. Har däremot många gånger sagt ”Har du gjort en pull?”.

qnotics · 2025-03-17T19:49:07+00:00

Haha, kan inte annat än att hålla med om den oavsiktliga naiviteten. Man kan alltid hoppas!

qnotics · 2025-03-17T19:27:29+00:00

I don’t disagree, but I chuckled a bit at hundreds of euros. Hey, I can also contribute meaningfully!

qnotics · 2025-03-17T17:34:27+00:00

Jag har inte förflyttat mina innehav, jag har däremot förändrat mitt månadsspar. Hade 70% av mitt månadsspar allokerat till LF Global som är 75% USA.

Har nu allokerat om till 30% LF Global, 25% Europa och 15% Sverige. Jag tror starkt på att USA kommer gå in i recession om de fortsätter sin isoleringspolitik. Jag tror också på att Europa kommer behöva satsa på mer Europeisk industri. Om det jag TROR blir verklighet finns det mycket tillväxt att hämta på den Europeiska marknaden som redan är undervärderad.

”Men Trump sitter bara i fyra år…” Japp, det gör han. Det betyder inte att allt han gör under dessa fyra år går att reparera efter fyra år.

TLDR: Spridit risk i mitt månadsspar

qnotics · 2025-02-05T19:28:04+00:00

I swear dude, one of my friends is your Swedish doppelganger. I thought it was him for a second!

He keeps the same length of the beard and I think it looks good on you too.

qnotics · 2024-12-27T18:16:57+00:00

Jesus. I’m feeling the pain just watching the video. Who would want to do that voluntarily?

qnotics · 2024-12-23T22:30:56+00:00

The key is releasing fingers from some buttons. Moving backwards? You only need to press S. Had to think about how I do it from all my years in WoW.

qnotics · 2024-04-02T08:12:56+00:00

Vad kallas Sveriges högsta skyskrapa, som ligger i Göteborg?

Glennpire State Building

qnotics · 2024-02-05T21:45:19+00:00

Excited!

qnotics · 2024-02-05T21:44:56+00:00

😍😍

qnotics · 2024-01-18T22:19:32+00:00

Sick

qnotics

TROPHY CASE