ALL THE BEST for 2013

All the best and a HAPPY NEW Year everyone!!!

"We will open the book. Its pages are blank. We are going to put words on them ourselves.
The book is called "Opportunity" and its first chapter is New Year's Day." 
- Edith Lovejoy Pierce
Be happy,
be nice and
allways look for the/a challenge! --- Kjell

2013 POSTS ;)

What a sign for a good next year. As of today, I have posted 2013 times in my blog. What a coincident. --- Kjell

It´s Christmas tomorrow

Time flies and it is already christmas. One more day!

Merry Christmas   //   Frohe Weihnachten

Kjell

Dear Airlines ...

where did you lose your customer service. Employees are rude, they don`t want to help and the best thing if they mess up it is my fault.
Problem, you cannot get around them, if you have to travel.

Here and impression of my christmas present box from my last trip back home from germany. This damage was done between SanFrancisco and Spokane.

 --- Kjell

Christmas present ... to be home

Being back home in Hamburg is a big early christmas present. I love to see my family and enjoy some german christmas atmosphere. Hamburg is so beautiful!!!

Love to see my 90+ Omi!!!

And even Santa was there to see me;)

Everyone enjoy the christmas time and if you have your family close by, enjoy the gift of being with them. --- Kjell

The search for an ugly sweater was surprisingly hard?! We needed one, for the UGLY Sweater night at
 CAPONES in CDA.
Lots of beer (maybe a bit to much) and fun company.
---- Kjell

Thank you

Thank you Justin and Team for taking care of our little once!!!
--- Kjell

Waipio Valley walking stick

is at the house.
I found a nice walking stick on our tour down to the Waipio Valley. Getting it on the mainland was a struggle. But it made it.
--- Kjell

LOTS TO DO

... at our new place. But it is fun to see things improve, work and look nicer. --- Kjell

Home

Good to be back home from a great trip to Hawaii. Now of in the new adventure OWN HOUSE!!! --- Kjell

It`s on

Ironman Hawaii is on. 2000 fit individuals will jump into the ocean and start a long day. Good luck everyone.

Track an Athlete at IRONMAN. Good luck MACCA, RONNIE, SEBI, RACHEL and ANDI --- ALOHA Kjell

Hard work ...

Hard work on Hawaii is special.

And even the hardest work feels different when you are in paradise.

One more week to rock and roll.

--- Kjell

Aloha

Back on the Island.

ALOHA --- Kjell

What a great day

What a great day with my wife and Birds of Prey Northwest FACEBOOK.

Thank you --- Kjell

CDA Home

It feels good to call CDA our new home. Well almost, it really feels home if you have your own place. Soon!

--- Kjell

Goodby Moscow with winning the Palouse Tri

We had a great few years in Moscow! What better way to say goodby with winning the Palouse Triathlon in Moscow. --- Kjell

3 for 3 weekend

This was a good weekend. Did three races/challenges and won all three. Finished today with the Lewiston Marathon and won it with over 30 min. --- Kjell

Packing

We are moving our things out of our condo in Moscow. That is allot of work! Simply, because we have a lot of stuff;) Looking for a nice little house in CDA area. If you know something, let me know. --- Kjell

Blake is back

After 2 1/2 month, my lovely wife is back home. So happy, missed you tons --- Kjell

RRCA certified

I just passed my test. Now I am a RRCA certified coach. --- Kjell

Race the River

"Race the River is a sprint-distance triathlon that takes place in beau­ti­ful Coeur d’Alene Idaho. It starts with a 0.5 mile swim with the mild cur­rent of the Spokane river, just as it leaves crys­tal clear Lake Coeur d’Alene. Ath­letes tran­si­tion onto their bikes through the mod­ern River­stone com­plex and nav­i­gate an excit­ing and tech­ni­cally chal­leng­ing 11 mile bike course. Exit­ing tran­si­tion, run­ners loop through a serene city park for 3.1 miles, around a large pond with foun­tain and across a bridge made of an old train car." [source: RacetheRiver] Thanks Christine for another great year racing the NW Regional Championships. This year I placed 3rd. Getting better by the year. --- Kjell

"You can teach a person how to run, but you can not teach a person courage"

"Looking for fatigue in all the wrong places Noakes starts with a review of the history of the study of fatigue, which mostly focused on efforts to find the ultimate limitations of human exercise capacity in the body, such as the muscles or the heart. The problem with this approach is that it does not explain why athletes almost invariably simply choose to stop exercising before such bodily limits are reached (some of which would result in catastrophic injury or death.) For Noakes “the presence of the noxious symptoms of fatigue must indicate that exercise cannot be regulated solely by an inevitable and unavoidable failure of skeletal and or cardiac muscle functions.” Here are some common observations that are not explained by the theory that exercise is limited by some single factor in the body: athletes begin exercise at an intensity which is appropriate for the expected duration; athletes run harder in competition than in training; athletes speed up at the end of exercise (the end spurt). skeletal muscle is never fully recruited during any form of exercise – 35-50% in prolonged exercise and 60% during maximal efforts. To explain these and other observations, Noakes and his colleagues helped develop the Central Governor Model for fatigue. ..." source: www.bettermovement.org by Todd Hargrove Thanks to the inspiration from Dr. Susann Kraeftner and her interviews with Noakes on "shift focus". --- Kjell

Founded in 1958, The Road Runners Club of America is the oldest and largest national association of running clubs, running events, and runners dedicated to promoting running as a competitive sport and as healthy exercise. The mission of the RRCA is to promote the sport of running through the development and growth of running clubs and running events throughout the country. The RRCA supports the common interests of runners of all abilities during all stages of life by providing education and leadership opportunities along with programs and services that benefit all runners. Time to get certified --- Kjell

I won again

I won the Let's climb the mountain for the third time in a row. Very happy about it and I did it just with Ironman training, so specific Ultra running. It works. Big Thank you to my Mom, Lori and John. --- Kjell

Let's climb the mountain again

Not so sure about this project. Let's see how it feels to run 34miles two weeks after Ironman --- Kjell

Happy 4th

Happy 4th everyone. --- Kjell

Sinjes Ironman pics

My sister Sinje, did a great job with taking pictures during my Ironman CDA. Thanks --- Kjell

Raynaud's ?

This makes me wonder ... "In medicine, Raynaud's phenomenon ( /reɪˈnoʊz/) is a vasospastic disorder causing discoloration of the fingers, toes, and occasionally other areas. ... Raynaud's phenomenon is an exaggeration of vasomotor responses to cold ..." - wikipedia --- Kjell

My IM CDA 2012 race report

Ironman CDA 2012 was my number 20 Ironman distance. I took a 3 year break from racing this distance and challenged myself with other Endurance events. Last July the idea came up to do it again. At work we teamed up and Lori D., Sam A. and I tried to get a race sponsor. We where lucky at Fighting Creek gas station on HWY 95. Nick said yes and got us the entry for the 2012 Ironman CDA! My training with a fulltime job was hard. Many early 3am runs to get the 2-3 training in. Overall I enjoyed the training prep time. Important to me was that I balanced family, wife, work, training and recovery. I sure hope it worked most of the times. As speed work I chose to do shorter races earlier the year. Until Ironman day, I did 11 races in the area and the Hamburg Marathon in April in a new personal best (2:40,52h). Other highlights where the Windemere Marathon victory in May and my second place in St. Maries. Race week went OK. Clearly not the recovery and down time I hoped for and needed. But this Ironman was my first with a full time job. My biggest concern was the water temp! I went in the lake near my work in Plummer ID and it was painfully cold. That was Tuesday. Thursday in CDA was allot better, but still cold and I could not really imagine to be in there for one hour plus. I thought we would see on race day. The night before the race was very restless and I was up before my alarm at 4am. Honestly not a big deal anymore, because I got up at 3 am quite often to go for a run before work. Breakfast was a fight, but the first coffee in a week helped. Slowly my family woke up. I was very happy that my mom (Frauke) and my sister (Sinje) could join me for this Ironman. A little after 5 am we drove down to the race start. I was very nervous, what is needed, but does not feel to good at that moment. Everyone tried to help me and calm me down. Deborah, my mother in law called Blake (my wife) and it always helps to talk to her. She had to leave about a week before Ironman to work in Rapid City. Her work (for Birds of Prey Northwest) as a wildlife biologist is clearly controlled by the birds. At home she takes care of injured Birds of Prey in the area and educates us humans about those fantastic animals. I got my bike ready, double checked my transition bags and I was set. Only thing left to do, put on my wetsuit and eating my Biestmilch Booster. This powerful food is part of my daily nutrition and on race morning the Booster helps me to be alert and ready for the swim and the rest. Ready …? I stepped in the mid 50’s water and it was cold. But I did not have a choice, so deal with it. After the gun went of it was a washing machine. I have not experienced this for years. Some athletes are fighting their way through the water. I never understood that, you waste energy and there is no really gain from it. The first loop was cold and I could feel the temperature creeping in my body. My hands where close to numb, what I expected in the first place. Off for the second lap, it was still very cold, so I warmed myself with a little homemade load of warm. It felt better for about 5 minutes, but from there it went downhill. My joints started to hurt and I could not feel anything in my hands. The waves on the second loop where annoying, but not to big of a deal. Coming out I was happy and disappointed at the same time. It took me 32 minutes for the first lap and 39 for the second, due to the cold. That was frustrating. Luckily I had help from the “peelers” to get out of my wetsuit, because I had no idea how to get out of it without their help. No feeling in your hands is bad, if you need them. And I needed them in the tent to put on my socks, shoes, arm warmers and to put on my helmet. Most of it, I could not do. I had to wait to get help in the very busy tent. That took time, way to much. A transition time of 8 minutes is not acceptable for me. But it was what it was and I got on my bike and started pushing. The weather was not yet on my side. Overcast no sight of the sun. I tried to warm up with riding a bit harder and I made time. The legs felt OK. I made sure my nutrition was where it needed to be. My solids where great, but I did the mistake drinking to much perform with the solids. I did not notice my mistake until later. The two Biestmilch Booster on my bike stabilized my GI track and make it easier to eat. I rode the first lap in about 2:35h. I was very happy to see my family in downtown CDA and by now I was OK with the temperatures. Still wish for more sun, but the sky looked promising. Leaving CDA for the second time, we had headwinds at the worth part of the race possible. Those miles are hard anyway and now working hard for about 20 miles was no fun. The big thing that kept me up was the sun coming out and knowing, I have tailwinds on my way back. Approaching the Transition area, I felt tired but OK. So I was excited to see how my legs where getting of the bike. And they where right there. But something else as well, some grumble in my stomach. I took of with an 6:17 per mile, way to fast! I slowed down to a 6:52 per mile and it felt OK for a few miles. But then my times dropped and my stomach grumble turned into diarrhea. There was no way to suck it up, I had to go to the porter paddies. Between about mile 6 and 11, I had to go 5 times until my solution kicked it. I drank lots of coca cola and had some pretzels. It finally worked and my legs where still there. I tried to push through my low points and it worked well. All the moments where I wanted to slow down and quit went away and brought it home. It was an amazing feeling, so I decided to fly in like a Bird. Not my best performance of the day, but the inspiration of those birds is amazing. My wife work, Birds of Prey Northwest, researches-educates-rescues our local birds of prey. I came in 102 overall, in 10:21,57! I was 21st in my age group and I learned allot in my 20th Ironman distance.

--- Kjell

Ironman #20

Today I will be tackling my 20th Ironman distance. Ready ... we will see in 10 hours. My number 1405, check me out at ironman.com Let's do this! --- Kjell

1405

My race number tomorrow here in CDA. So excited my mom and my sis are here. Wish my honey where here! --- Kjell

Weekly

I had my daily Blogg running for years. Because of time I decided I post weekly and extra if things come up. --- Kjell

AM run

Had a great early morning run with Indy. My legs are still a bit tired from the hard sunday session, but oh well. --- Kjell

Less than two weeks

We are less than two weeks away from Ironman CDA. Crazy how time flies. I am as tired as I should be. Taper starts wednesday and I cannot wait. --- Kjell

2nd this year

There was just a bit missing today. Finished 2nd at the St.Joe River Halfmarathon. The race yesterday and all the training did not let me go 100%. To bad, but next year I'll be back. Taper is around the corner --- Kjell

Won the Pawlouse

Won the Pawlouse after a nice 2h ride. So hard brick for the weekend done. Thanks Love for running with me. --- Kjell

Great weekend ... next week

This was a great training weekend. Long ride 100+ yesterday and a long brick on Saturday. Lots of other stuff finished as well. Now of into another week. --- Kjell

Won Windemere again

Very happy winning Windemere again! --- Kjell

Way home

Finally on my way home! Got it all .. I hope. --- Kjell

CAN

"Those that discuss why they cant should spend more time talking of how they CAN!" --- Kjell

Omi

I love you and get better soon!!! --- Kjell

10x500

in the pool and every 500y got better. Felt bad at the beginning and fantastic at number 9. --- Kjell

Slow start

This morning is hard. Long week/weekend done. Forgot how much work it is to get ready for Ironman. ... well I did not forget, just trained under different circumstances. It is 3:45 am, off for a run - than work - already looking forward to go back to bed. --- Kjell

Strongman

Good luck my friends at the Strongman Japan. I wish I could have raced! --- Kjell

LIFE

"Life begins at the end of your comfort zone." - unknown. --- Kjell

13

Happy friday the 13th ! --- Kjell

21h week

Last week, was a 21h training week. This one end up to be 23h. So far so good! Big thanks to Biestmilch. --- Kjell

Osprey

The Osprey are back! Babies are month away, but the Osprey found their way home! --- Kjell

CycleMetrix

Great store, great service, new website! "CycleMetrix takes personal service and proper bike fitting very seriously. A good bike fit is the best accessory you can have for your bike. The bike must fit the rider, rather than the rider having to contort his or herself to fit on the bike. You owe it to yourself to have your bike properly fit for comfort and optimal performance."
--- Kjell

Morning shot in Galveston

Morning shot on race day in Galveston TX. --- Kjell

Happy Easter

Happy Easter!!! --- Kjell

4 + 9 + 1 1/2 + 3

This will be a long day. Start the day at 3am with 4 hours of training, fill it than with 9 hours of work, not forgetting the 1 1/2 hour for driving and a few hours of rest before going to bed. What a saturday! --- Kjell

Friday

Glad it is friday and we have our car back! --- Kjell

For my Love

I love you --- Kjell

2h

Great 2h run at 3:20 am. Love it --- Kjell

1:08

My time for my 2.4mile test in the pool 1:08. Not great, but I am getting there --- Kjell

Traveling

It is always refreshing to travel, but at the end of the day it is the best to come back home! --- Kjell

Ironman 70.3 Texas

Go Yvonne, Sebi and Ronnie!
Well done team --- Kjell

Lanced

Mr. LA found a new sport. It is and will be rocky road for him, looking at the way he entered Ironman! --- Kjell

Sebi

Great athlete, great guy!!! ---Kjell

Galveston

Quick trip to Galveston to support the Biestmilch Team within the Ironman 70.3 Nationals! --- Kjell

IRON

Ronnie is an amzing athlete, swiss pro triathlete - 6 time Ironman champ SUB 8h at Ironman Florida 2011! --- Kjell

Free ????!

There are a lot of things for free, just watch out what it is! --- Kjell

Eagle

B.Eagle of 95. --- Kjell

Duathlon

Hard day at the office (Hells Gate Duathlon) yesterday. Heavy legs and just no punsh, oh well 5th is not to bad! --- Kjell

Eva

Happy Birthday Eva! --- Kjell

Learning

"Learning is a gift.
Even when pain is your teacher." - unknown
--- Kjell

"Spring"

Well it is officially spring, but all the white stuff from upstairs makes it hard to believe;)
--- Kjell

Galveston

Hitting over to Galveston in a few days. "I must go down to the Sea again, to the Lonely Sea and the Sky..." source: Galveston.com --- Kjell

Miss you

so much!!! --- Kjell

St. Patricks day 10km

Won the St. Patricks day 10km run in Clarkston WA. Solid time 35,10 with some to spare. Speed is coming! --- Kjell

Effort

"You can't control your level of talent, but you can control your level of effort." Thomas Blake
Thanks Sandy for another great quote! --- Kjell

IM NZ

Good luck T and everyone else at the plan B Ironman/Half in Taupo! --- Kjell

4h

Great way to start the weekend. 4h on the bike and an educational DVD about nutrition. Training done a bit smarter;) --- Kjell

Snow storm

It is a whiteout outside!!! And I am in bed with 102. --- Kjell

SICK

Have to lay down. Long day at work did not help! --- Kjell

Miss you

Miss you so much!!! --- Kjell

More

Biestmilch those days!!!! --- Kjell

My dear HH

--- Kjell

Long run in the week

That was fantastic this am. 4-5:40 am my long run in Moscow. I owned the town. A few hill repeats and the rest just cruising. Loved it!!! --- Kjell

Cyclemetrix

Thanks for the help Jim!
"In September of 2004, owner Jim Kozak started CycleMetrix to fill an obvious need for professional level bicycle fitting in the Coeur d’Alene and Spokane area. What started only as a bike fitting business quickly evolved into a small bike shop. Customer satisfaction led to more and more customer referrals and now CycleMetrix is a, “not so small”, full service bike shop which caters to cyclists and triathletes ranging from recreational and beginner age- groupers to sponsored professionals. ..."
Excited to be back on my bikes --- Kjell

Few hours

Few hours on the bike. Uff and done! --- Kjell

Ironman CDA new bike course;) Great!!! ---Kjell

Deborah

Happy Birthday Deborah! --- Kjell

the river

"Famed explorer Dr. Emmet Cole (Bruce Greenwood) went looking for magic deep in the uncharted Amazon and never returned. The shocking truth about his disappearance is out there, somewhere, just waiting to be discovered. To the millions of kids who grew up watching his nature show, Dr. Cole was a hero. To his own son, Lincoln (Joe Anderson), he was more of an enigma. Now, six months after he vanished, Lincoln is finally ready to bury the past when Dr. Cole's emergency beacon suddenly goes off. At the urging of his mother, Tess (Leslie Hope), Lincoln reluctantly joins her on a search for his father. To fund the rescue, they agree to let Dr. Cole's cagey ex-producer, Clark (Paul Blackthorne), film the mission documentary-style. The mixed crew of old friends and new acquaintances includes the sexy and resourceful Lena (Eloise Mumford), loyal mechanic Emilio (Daniel Zacapa) and lethal bodyguard Captain Kurt Brynildson (Thomas Kretschmann)." Enjoying the new show! --- Kjell

10x400

That was a great main swim set yesterday. My swim key session for the week 10x 400 yards quick. --- Kjell

Happy Valentines day

The day filled with Love. --- Kjell

Lance

Lance Armstrong had a strong performance in Panama. Welcome to Ironman Lance! --- Kjell

So cold

My plan was to ride my bike from Moscow to Lewiston, race within the Sweetheart 4 miler and go for coffee with my wife. Well the weather changed plans for me. It was around freezing, the drizzle turned into rain/snow and the wind picked up. Within a very short time, I was socked and very cold. My hands and feet where so cold, I had no feeling in them, so riding down to Lewiston became a risk. I decided to turn around. Well the ride home was hell. I had to jog here and there to gain some feeling back in my legs. After a good 3 hours, I was back home and the shower was the best thing in the world.
--- Kjell

I wanna go!!!

I would love to go to the Alster Ice Celebration. It does not happen to often, that you can walk on the Alster. Oh well.
Source: Radio HH Enjoy --- Kjell

It is kicking in

I start noticing the hours of training. It is not easy, but I am very grateful for all the support! --- Kjell

Idaho License plate?

Not sure what to put on my plate?!



??? --- Kjell

50x100

Another one in the books. I did another 50X100 today and it took me 1h 20min and 38sec. Felt great! --- Kjell

11,092

11,092 visitors. Thank you --- Kjell

SUPERBOWL XLVI

It´s time again to watch Football and eat to much! I guess tradition is the excuse? --- Kjell

The tree and me

I took this picture on my bike ride last saturday, on top of Moscow. --- Kjell

Above Moscow

Had a great ride, where I stoped above Moscow for this picture. --- Kjell

Communication

It is tricky sometimes!
"The single biggest problem in communication is the illusion that it has taken place." - George Bernard Shaw
--- Kjell

Weather for sunday

The days are getting so much better. I for sure will enjoy some great hours of training in the sun! --- Kjell

Racing brainstorm

March 24 - Spring Spring Duathlon in Lewiston
April 15 - Strongman All Japan Triathron Miyakojima
April 20 - Twilight 5km in Lewiston
May 6 - Bloomsday
May 12 - Palouse Duathlon
May 19. Windemere Marathon
May 26 - BMC Triathlon
May 27 - CDA Marathon
June 10 - St.Joe River Marathon or Radiant Lake Tri
June 25 - IRONMAN CDA
August 25 - Hells Gate Duathlon
September 03 - LC Valley Marathon
... --- Kjell

4:30 am, "the dark noise"

Our morning run: "I went for a run with Indy this am. It was early and it felt like we owned the town. I really enjoy those runs. It is just hard to get out of bed. Today was different. As soon we left Moscow and hit the unlit section of the path, Indy started freaking out. I forced her to keep running for a bit, but she was getting upset and acted she never acted before.
Than I heard in the dark in front of us, the icy crust of the snow breaking. So there was something, Indy was clearly afraid of. I decided, she knows/senses more and better than me, so I better not take any chances and we turned around.
We ended up doing a big loop through town on streets with streetlights.
After the shower and a cookie we are back to normal." --- Kjell

Palouse Duathlon

This one will be fun. Lets hope I am not overloading my schedule!
--- Kjell

Airport LOOP

My new loop. Moscow/Pullman Airport loop
--- Kjell

Freeze your Fanny

2nd place at Freeze your fanny in Lewiston, ID! Was hard and fun. --- Kjell

I love my hot coco and milk shake

After long races or long workout I love my milk shake or a hot coco. Not to far of "How to refuel!" --- Kjell

Plan 2012

I am trying to plan my 2012, but just not sure where to set my priorities in racing (running, Tri, quantity, quality ...)? I need to get things figured out! --- Kjell

Run and be hoppy

This is such a fun running club! --- Kjell

CDA lake impressions

Boats on the lake --- Kjell

Team Handball Euro Champs

Germany is ranked 2nd in group 1 within the EHF European Championships. Go team!!! --- Kjell

Eagles on CDA lake

Driving back from CDA to Moscow on 95, I took a picture of this eagle. --- Kjell

More storming

This is not over yet! --- Kjell

Hamburg

Great article in the NY Times. "NO one tells you how pretty Hamburg is. That’s because so few people mention Hamburg in the first place. American tourists and businesspeople gravitate toward other German cities: Berlin, Munich, Frankfurt. And so Hamburg, bigger than all but Berlin, remains a bit of a mystery, poised to become a thrilling discovery. Did you know about the lake? It’s smack dab in the city center and skirted by regal buildings, a postcard-ready tableau if there ever was one. And the canals? They lattice the part of the city nearest the Elbe River, allowing Hamburg to joust with Stockholm, Amsterdam and Bruges for informal rights to call itself the Venice of northern Europe. Hamburg in winter is cold and often gray. No getting around that. But the indoors migration of many Hamburg residents gives the city a quiet and peace that I relished on a recent visit. Sure, the blustery weather persuaded me to skip the lake ferries and Elbe cruises recommended in summertime. But it wasn’t an obstacle to appreciating Hamburg’s formidable charms. ..." author: FRANK BRUNI - source: NYTIMES Published: January 19, 2012
My Hamburg!!! --- Kjell

Rain

Oh no, the rain on top of a fresh food of snow will make the drive fun this am. --- Kjell

WINTER STORM WARNING

We have tons of snow. Drive to work will be interesting.
It is very pretty! --- Kjell

DUE DATE

We watched DUE DATE last night. Fun comedy! --- Kjell

white

Good morning week, it is white. Oh well! --- Kjell

Legs

My legs wanted to stay in bed!! But there was to much to do, and of course back to work tomorrow. Let´s get it done and than "Moneyball"! --- Kjell

50

Running another 50km today. Will be tired!!! --- Kjell

61716

That will be the ball park of steps I am gonna do tomorrow. It will hurt --- Kjell

Getting ready for 2012

... and being well prepared! "Training for a specific goal with the expectations of improving, getting stronger, getting faster, avoiding injury or burnout, and learning along the way calls for training in such a way where art and science merge. ..." (source: active.com) --- Kjell

Another 5000Y

Another 5000Yards is in the books. --- Kjell

Your choice

"When the snow is falling sideways, stay inside or face it!" Quote for the morning run. --- Kjell

HH

Hamburg meine Perle, miss you! --- Kjell

Steak

A nice piece of steak, potatoes, corn and tomatoes thats for dinner - yum! --- KJell

Moscow

All back to Moscow, ID - Home. So got to be home!!! --- Kjell

SUZUKI

I just picked up my new/first car. It is a SUZUKI Forenza. So happy and it was a great deal. Thanks Honey, Dylan and Les. --- Kjell

Great collection

Those are fun cars! --- Kjell

Week

"Just remember, once you’re over the hill you begin to pick up speed." , oh good so the week is almost over than. It is wednesday!!! --- Kjell

SWAM 50x100 yards

5000 yards = 4,57 km = 2.84 miles !!! --- Kjell

Tired legs

My legs are still tired from the 5miler yesterday morning. 5 miles in 28,47 quick start in 2012 --- Kjell