Kategoriarkiv: Altra Lone Peak

#week 17

Rehab exercises that I will do every day this week:

  1. Squat from a chair 3×10
  2. Gliding backwards lunges 3×10
  3. Gliding bridges on one leg 3×10

Monday

This morning it was time to get to the gym for the first time this year. Cough is finally gone.

Very obvious that I had not been there in a while. Chinups could I only do 1 time barely 🙂

Last time they were adding two extra rooms and now those have been finished so machines had been moved around but good to be back.

Rehab exercises were done before I left the gym.

In the evening it was time for brutal intervals 4×4 min with 2 minutes rest.

Tuesday

This morning it was time for my first swim this year, since it had been for a while I had decided to swim for 30 min. I had been missed 🙂

When I had my cool down I could not understand why my bathing suit was so loose on the shoulders.

When I got back to the locker room I realized that I had forgotten to take of my linnen. One other swimmer thought that I might have been cold 🙂

Wednesday

Swim for 30 minutes before work, speed was improved and no linnen over the bathing suit.

After work it was time for 7×2 min hilly intervals, had reduced the rest to 2 min which was perfect, got back to the starting point and then in a short moment it was time for the next interval.

Was sore in my butt and calves but now I have caught up with the training program preparing for Hoka Torekov-Båstad and while only do intervals once a week, think that my feet and legs will be more happy.

Afterwards I foamrolled both my calved and feet

Thursday

Feet and calves were not so tired this morning.

Gym before work but forgot my towel so I could only do rehab squat from a chair.

And then after work I did gliding backwards lunges.

Friday

This morning it was time for my first PowerYoga 2 this year now when my cough is gone.

Felt also that I had not done Yoga in a while. Tough with balance and standing in certain poses felt tough that normally do not feel tough. Need to be there Friday mornings from now on.

Saturday

I drove to Frostavallen earlier to get a head of the Tjörnarparen runners, Tjörnarparen is a race with the following distances: 50K, 100K, 50 miles and 100 miles. They started at 9 am 17K from where I was and I started from Frostavallen about the same time. From time to time I looked back so I could step a side if I would see runners coming.

The goo was frozen, was not so pleasant for my left foot who is a bit upset after the intensive interval training lately but next week it will be more normal training with intervals once a week.

It was still pools of water that I had to deal with with ice on the top.

The sun was out which was really nice.

After 1h 17 min when I was running back on white I saw three runners running the 50K distance and then the high light of the day was that Kilian Jornet passed me in a high speed, I cheered him on 🙂 It is true he ran Tjörnarparen 100 miles.

It was heavy running, I felt it in my calves after two interval trainings. I decided to increase the distance a bit. I had a great day in the forest and my knee feels better and better and now I have started to run more on some of the dirt roads, that is my goal March 26th when I will run Hoka Toreko-Båstad, run more on the dirt roads but still avoid the asphalt.

Sunday

Rest day which I have spent watching the Olympics

Weight journey

Still have a long way to go but it is going down now when I am back with training.

#week 16

Rehab exercises that I will do everyday this week

  1. Squats from a chair 3×10
  2. Gliding lunges backwards 3×10
  3. Gliding bridges with one leg 3×10

Monday

Today I decided to do Physical training with my own body at home

Squats

Toe lift

Kick backwards

Shoulder exercise

Lunges with squat

Balance exercise

Push ups

Superman

Situps

Regular plank

The Custom Workout on Runkeeper was once in a while even if it said that the exercise lasted for 1 min, it went over to rest immediately, it could be a bug. I am going to see if no repets will work better next time.

Tuesday

This morning I realized that it has been snowing during the nite but suspected that it would be gone tonite. I hoped that the temperature wouldn’t drop so it would be freeze. Glad that it didn’t.

Preparation for Hoka Torekov-Båstad continues and after work it was interval training 1-2-3-3-2-1.

Part of me wanted to skip training when it was raining but the stronger me won. Walk to the bog and then warm up for 5 minutes and then it was time for the intervals.

Rain, windy and upwind 🙂

Tired legs.

Had to use Runkeeper from my watch to start the custom workout, my apple watch hang. I had turned off the stats information yesterday but realized that there was not talk at all.

Wednesday

I am part of a challenge this month called ”Run til u fall of the Edge – February Challenge” where I have to run/walk February 1st 1K, February 2nd 2K etc and no buffering, I know I won’t make it til end of February but it is interesting how far I will make it, usually mid of the month so today it is no training day but I went out for a 1h walk after work.

Thursday

After work it was time for hilly intervals, 6×2 min, now I had reduced the rest to 3 min.

Realized when I got up to the hills where I am doing my hilly training that it was very wet, it had been raining during the week, and gooey.

Still heavy running up the hills but the more I do this the better it will feel and also when I have lost some weight it also will feel lighter.

Friday

After work it was time once more to do body weigh trainin at home, next week I will be back at the gym now when the cough is gone finally

But tonite it was

Squats

Toe lift

Kick backwards

Shoulder exercise

Lunges with squat

Balance exercise

Push ups

Superman

Situps

Regular plank

Saturday

Decided to not increase the distance since I am still heavy and have been struggling a bit with more walking on the flat parts.

Had decided to try to run more and maybe manage to run up on some hills.

It was wet and gooey but just ran through the water ponds and goo. So nice to be able to drive to Frostavallen and have dry clothes to change to after the trail run.

I passed a very interesting animal that I do not see on my routes except enclosed.

I did not have to walk on the flat parts and I also managed to run up on 3.5 hills that I have had to walk up on now that I have gained weight so it felt great.

I also could run on the side of a dirt road where I walk onwhen I am on my way back.

Good to be 10 minutes faster than last Saturday.

Sunday

Since I am part of a challenge I needed to walk/run 6K and Sunday is a really rest day when I am doing a lot. So in the afternoon I went out for a walk. Needed to get to the grocery store to buy cream for the pie that we would have for dinner and then throw garbage I managed to get over 6K

#week 15

Rehab exercises that I will do every day this week

1.Squats from a chair 3×10

2. Lunges backwards 3×10

3. Gliding bridges with one leg 3×10

Monday

Tonite after work it was time for interval training.

I am getting ready for Torekov Båstad race, 21.4K which is March 26th and they have a training program where I plan to do the interval.

So it was 10×1 min intervals with 1 min rest between where after 5×1 it was 3 min rest. When Suunto decided to get rid of Movescount and continue with the Suunto app it has not been possible to create workouts but some weeks ago I found out that I could create custom workouts in Runkeeper. The plan was to try this out tonite but I could not find the custom workouts in the dark and froze without gloves so I just had to start a regular run and keep track of the minutes, during the first 5×1 min intervals somewhere I got lost in the minutes so I had 2 min rest between the fives instead of 3 min.

Distance: 3.81K

Tuesday

The plan was to head out on a 5K run but my knee is a bit sore, not the whole time and less than last year so I decided to head out on 1 hour walk in the dark so I can test hilly intervals on Thursday.

Wednesday

The original plan was to get to the pool and have swim training but I was still coughing last night and then I am staying out of indoor training activities so after work I decided to head out on a 1 hour walk in the dark.

Thursday

After work it was time for my first hilly intervals this year.

6×2 min hilly intervals and decided when I created the Custom Workout on Runkeeper that it would be 4 min rest between.

The first interval I got further than I thought I would get, second interval I got tired legs early and did get as far as I thought I would get when I started the intervals. At the end I got longer than the second time.

Felt that I have not done hilly intervals in a while, I did not do any intervals due to my knee last year so it feels nice to be able to do them now but Pulse based has to wait because that is on asphalt.Even if it was windy it was not too bad.

The rest was too long so next time I will have 3 min rest and see if that works better.

Distance: 2.80K

Saturday

This morning it was time to head out on my trail run, it was time to increase the distance.

When I woke up it was raining, you never know if the weather would change when I got to Frostavallen but no such thing.

Just to put on the clothes for the weather and head out. Goo and wet was back 🙂

Since I have gained weight due to five weeks lack of exercising it took a bit longer, some hills that I usually run up on I had to walk up on, my legs just stopped but I also ran up some hills that I actually thought that I would have to walk up on.

Some walk on some flat parts where I got a bit too breathless. Knee got a bit upset but I did not have to cut the distance.

So glad that I can borrow a car so I can change to warmer clothes, dry socks before I drove back home.

Since I have started to exercise more this week the weight was not so depressing this morning

Weight Journey

-0.7kg this year so far


#week 12

Rehab exercises that I will do this week

1. Squats from a chair

2. Lunges backwards

3. Gliding bridges with one leg

Monday

Gym before work where the focus was on biceps, triceps, back, legs, hips, calves.

Rehab exercises were done.

Tuesday

Swimming before work and it was no so crowded. Not crowded which works for me. Tuesday morning is a much better morning than Wednesday when it can be calm or some disorder.

Distance: 2325 m, pace: 2’28 /100m, time: 57’46.6 min

Was suppose to do a short hilly run but didn’t like the weather so I decided to skip the running.

Forgot to do my rehab exercises.

Wednesday

Swimming before work where I challenged myself with some new exercises that were good but slowed me down a bit. Also some disorder at the end when another swimmer got into the fast lanes and were all over the place.

Distance: 2075 m, pace: 2’40 /100m, time: 55’43.4 min

Totally forgot to do my rehab exercises so I just have to do them later this week.

Thursday

Drove to the gym early where the focus was on shoulders, legs, back, hip, calves and then some exercises for my swimming.

On Flyes there were no 6kg weights so I tested 7kg and that worked so I guess I will continue with that weight from now on.

Rehab exercises were also done.

Was suppose to run after work but needed to get my new passport and chose to rest my knee a bit longer

Friday

Started the morning with PowerYoga 2 where the focus was on rotation.

We were challenged with the pose the dog and twist around with our legs but I made it.

Rehab exercises after work just needed to be done.

Saturday

Finally it was time for the first run after Kullamannen, took some time off from running to rest my knee. This morning I also tested my new Altra Lone Peak 5.

When I drove to Frostavallen it started to rain, hoped it would stop before I arrived to the parking lot but no such luck, on the other hand runners should be able to handle all type of weather. So I just had to get out and do it, some drizzle but it did not bother me too much.

Definately the wettest and gooey run this Fall so far. Had planned to increase the distance but my knee protested a bit at the end so I hope I can do it next Saturday.

Still avoiding running on hard dirt roads and asphalt.

Heavy running so I could not run up on all hills.

But so nice to be back in the forest and enjoy the nature.

Distance: 15.30K, pace: 9’38/ km,time: 2:27’28 h

Foot exercises and foamrolling of feet and rehab exercises when I got back home.

22.03K Trail Run

#67

Some weeks ago we got the PM from Kullamannen and the route had been decided. One week later I read that Länsstyrelsen (=county government) that Nimis would be a no-go zone which meant that the race cannot be at the stone part to Nimis and up Nimis. The people who are arranging this race had a 72h email conversation and had to come up with a new route.

Today it was time to head up to Kullaberg and run this new route, I had plan to run on Kullen this Saturday but now had to run the new route of course.

Got the route from Kullamannen himself.

Took the train and bus up there, put on wool sports bra, wool long sleeve, compression tights, gloves and the jacket I will wear in November. It is colder in the morning and it can be cold in the morning when you get to Kullen. Better to be able to take off clothes if I get too warm then being cold from the beginning and not be able to something about it.

This year they are renovating the harbor where the start and finish has been so the start and finish for the race I am going to run will start at a hotel so I walked up there. Started running, the start will be tougher, it goes uphill very shortly after the start and then I got to the regular part that has not been changed.

It did not take long til I felt too warm and had to take off my jacket. I also realized that I had not attached the water bladder properly and had to stop and fix that too.

It felt good to know that I am so much better prepared. I was running up on some hills and walked on the more challenging or at least tried to run up on them and then have to stop and walk but that is fine with me.

I passed the narrow path where we had run down to get to the stone part that we won’t run down on this year and continued further down on the dirt road and then continued down on another dirt road.

Got down to the water and realized that someone else was also testing running this route, we pulled our heads together to find the path to continue on. This guy had run the same race as me last year and had also thrown in the towel. He disappeared and then I was alone again, was not sure if I was on the right path turned around and now came two other runners who also were testing the new route so we were running on the route together for a moment and then I was on my own. Nice to collaborate to find the correct way. Realized that I now had gotten to the bottom wher the stone part starts but now would get up on that part where we have heading now earlier. It will be a tough part on the race and after that it was off road. I loved it. Got a bit confused but all of a sudden saw a pattern that I could follow.

Thought that I had gotten to Håkullen but was on the top before Nimis.

Then I was back on the regular route again when I had passed Nimis on the top.

I was so happy that I did not have to walk due to a knee issue, only had to walk because I had tired legs or too breathless after running up a hill.

It was a bit windy when I got to the light house and had to take it easy to not blow away.

I was not dressed for the weather but it is not easy to know how to dress, it can be very cold in the morning and then get warmer or stay cold. So I got a bit over warm. I had told Wille that I might not swim in the ocean afterwards but then informed him that meet me at the beach because I am a bit over warm and need to cool down after the run.

Wandered a bit off but it was not too long. I stopped at the beach and probably had 1K left to the finish line. This is going to be a great race this year, am glad not to have this long stone part and love the off road part a lot. It will as tough but more off road and narrow paths. It is going to be interesting how we runners will behave, we will be many who will run and some need to pass from behind because they are faster and how we will deal with that.

Results

Weight report:

Have not been satisfied with my weight this week. Hope that next week will be better.

40.04K Trail Run

#62

This morning it was time for another trail run, the last on Österlen this and the last but one 40K trail run.

Was cold in the summer cottage in the morning so I had to drink two coffee before we hit the road.

How could the temperature drop so fast, last Saturday it was 11oC (51.8F), my feet was cold but got warm eventually. When I started it was 6oC (42.8F).

I was prepared and brought compression tights with fleece, wool sports bra, wool long sleeve, wool socks, windstopper, had forgotten to bring gloves but brought with me on the run my gloves I have when I bike to work. Didn’t need to wear them very long til my hands were warm.

Was left off at Alunbruket, from a distance I saw that there were cows on the meadow I pass before the woods. So I decided to start with the yellow marker instead of the orange marker, everything was just fine til I got out on a more open area and saw these cows, I do not trust these cows at all, at Brösarp hills I and the cows have bonded. I was not in a mood of dealing with these cows so I turned around and hoped that all cows would be on this first meadow. I now continued on the orange marker but when I got to the famous meadow I saw the cows, what?????? These cows are not going tot destroy my day, I am going to run my 40K trail run, since I am a problem solver I had to come up with a second detour, there is a red marker that I have seen when I have gotten out from the woods and am getting close to Hallamölla, where is the start, decided to head back to Alunbruket and have seen that there is a map, saw where the red marker started and had to head back towards Christinehof and then saw where the red marker was heading, have never run on the red marker before

A bit hilly in the beginning and mainly dirt roads, the red markers were far apart but one running friend of mine has tought me to continue forward if u do not see any arrow in another direction and it was true. Finally got on the dirt road where I am getting down on when I run on the orange marker and am in the woods and then get out on this dirt road.

Was not sure how long detour I had taken but when I was on my way to Vantalängan my pulse watch sounded and saw that it was 10k, so I calculated that I had 3K extra. I was suppose to run to Baskemölla and was not sure where I would end now.

I had some knee issues in the beginning and also fell flat faced before Vantalängan, scraped my elbow and my knee.

When I got to the Northern Brösarps Hills there were these cows I have bonded with very close to the orange marker

But I could walk to the left and they stayed on the right, one was glaring at me but did not move and when I had a distance I could start running again. When I got to the top hill there were more cows and I also managed to pass them without any issues, see how it goes when u have bonded 🙂 After I had run down in the valley and up again I saw that there was bull calves but I could pass them too 🙂

At the rest area I informed Wille that he had to pick me up at Vik instead of Baskemölla. Continued to Brösarp hills on my to Haväng, it got colder and put on the windstopper again but after a short time I felt it was too warm so I had to take it off. Had to walk from time to time but tried to walk not too long. When I got closer to Haväng there was a group in front of me, kids and some adults, one tried to scare the sheep, it was not my job to tell the kid to stop but finally the owner got his attention, passed this crows and got to Haväng, was a bit tough to run between Haväng and Vitemölla, tired legs and sand is not a good combo.

After that I had some K’s with asphalt and this weekend it was also Kiviks apple market, tought to pass Kivik with all the cars parked on the side, cars on the road moving and people waking on the side but finally I got out from Kivik and thought that I would be fine but of course they also had to visit Kivik’s musteri (cider place), narrow road, cars in both directions, bus, train with people between Kivik and Kiviks musteri and a tractor also transporting people and then me trying to be on the left side, sometimes have to stop to let cars pass, with tired legs it was not easy balancing on the shoulder and the ditch. Good to finally reach Stenshuvud

Good started running again til I got to the part where it goes up to Stenshuvud 400m when I have to walk and for the last time see this view, for this year

Magical.

Then it was time to head down from the top and the bottom of Stenshuvud.

Tried to walk shorter and run longer, had to say that I had to pass some times during my run at Stenhuvud’s area.

Finally got out from there, had a dirt road to run on before I got out on the asphalt again. Trail shoes on asphalt is not a good combo. There are two uphills on the last 5K. Had informed Wille to pick me up on the other side of Vik because I thought I would have 1K left when I got to Vik.

But when I got close to Vik I only had 800m left to 40K so I informed me Wille to get to the harbour instead. When I got down to the water I turned to the left and then turn back, when I got to the harbour Wille was there, odd, turned out that he had to read about the other part 🙂

So of course I had to take a swim in the ocean before the late lunch. Just had to do it. You probably can guess it was cold, it was 13oC (55.4F)

Results

 

28.3K Trail Run

#40

It was time to increase the distance today to approximately 30K which meant that I would add the foot path where there is a lot of heather.

With this heat that have hit Sweden I was not sure if I would experience the very purple color of there but I would run there at least.

When I opened the door in the morning it was cooler 🙂

On our ride to Christinehof I realized I had forgotten my pulse watch so we had to return back and I also could bring my hair brush to my back pack with  my chaning clothes afterwards.

It was very enjoyabe starting this run because it was cooler, it was a breeze.

It has been so WARM lately.

When I got to the meadow where I had experienced these hostile cows they were there but to the right and stayed there, I realized I ran so much faster over this meadow, I wonder why.

Did not experience any knee issue during the first part.

Passed some other runners and got a comment, oh another long distance runner 🙂

A lot of trekkers and on my way to Verkeån I heard someone whistling, I was so glad because otherwise I would not have heard this biker so I moved to the right.

 

On the meadow I did not see the very purple, more brown plants due to the heat.

At the end of this path I turn to the left and get on a narrow path but realized that they had put on a fence and let the path to the right but I still saw the blue marking on the other side of the fence ????? How would I get over, I could not get over the fence in the middle because it is a electrical fence but at the end it was a old stair, I was wondering if the steps would fall but they did 🙂

 

On the next meadow I had a close experience with some horses, one walked towards me and another horse, one of them started to press me 🙂

And another horse came up from a hill, they started to follow me but then they stopped.

Close to Haväng the heat came and I had a minor issue with my right knee.

I wet my hair and drank water and got finally to Haväng and had only approximately 5K left to the final destination.

Between Haväng and Vitemölla I try to get down to the water and wet my hair but today it was waves so it was tough wetting my hair, I gave up.

So nice to get to the final destination but my ride was not there with the cold water but saw that he was close, finally he showed up and I got my water and drank almost 1 liter before it was time for the mandatory and necessary swim in the water. Went in the water with my running gear.

I was surfing, the waves moved me forward.

Results:

 

 

 

24.24K Trail Run

#31

It was time to increase the distance and decided to run from Christinehof to Vitemölla. I thought that it would be 2.5K extra but turned out it was 5K.

It looked like it would be a warm day so I decided to put on linnen and running skirt. Fill up the bladder with water and also have 250ml tailwind tropical breeze with coffeine with me and had some candy left.

On my way to Christinehof I realized I had forgotten my pulse watch at the summer cottage but decided to use a app instead. Thinking about Runkeeper but then I realized that the best would be to use Movescount to get the distance registered and have my apple watch on.

Got out of the door a bit late, said that it would take 3h.

Weird not to have a pulse watch to look at so I was not sure about the pace, felt that I had a fast pace in the beginning but the body fixed it later.

It was chilly in the beginning which was nice. At approximately 4K this hill that I decided to run up all the way last week I also ran up all the way this week, felt good.

Then there is a flatter longer hill that I have to walk up on but on the flat part before it feels like it is uphill I managed to run longer there this time.

Then after Verkeån there is a steep short hill that I til today have walked up on but today I ran up on it all the way so two hills now.

I took a break at a rest stop, went to the toilet and had planned to wet my face with cold water because it had started to get warmer but only hot water got out from the basin.

It looked like I would make it in 3h but when it was 3K left to Haväng my right knee started to protest so I was forced to walk more than I had planned.

 

 

When I got to Haväng on my way to Vitemölla where I thought it would be 2.5K left it got very warm, I was boiling and had to get down to the water and wet my whole hair and pace.

Even if it was hot I was glad I got out and run this trail run. Increased the distance and will give it a new try next weekend.

 

 

 

 

 

Finally I reached the final destination, exhausted, for the first time I took off my socks, pulse belt and shoes, watch and went into the water.

 

I love to drink a cold beer after a long run and especially when it it has been warm. Wille had filled a 1 liter bottle of water and I drank halft of it in one zip after I have finished.

And finally my seafood and fish burger at Bures in Kivik

12.7K Trail Run

#16

Time again to get up to Frostavallen and continue with my trail running.

Suppose to be warm so I wore running skirt, linnen, ultra backpack, altralone peak 3.5, compression socks.

The weather was perfect, not as warm as the last time I was here but not too cold and also a breeze

Nice to be back and also that it is so dry, last year it was wet wet wet, gooey, gooey, gooey

The goal was of course to run up all the way on some more hills and also start running on all hills except two (Djuralids hill and the hill after)

Groups of treekers were also on the markers where I ran, I combines green, white, green today. In the beginning it was a larger group and they were in my way 🙂 A funny comment was here is someone who is in a hurry. Yes I am I responded and ran up the hill all the way, don’t think I did it last time 🙂

I would increase the distance to 12.5K, that’s why I added the white part which is a bit hillier than the first green part. Got up all the way on the first one on the white part which felt great but then there are two that are close to each other where I had to stop and walk on part of them.

It is so nice to run in the woods, I hear the birds singing and it smells lovely. And now it is so green.

I realized that when I would get back to the parking lot at Frostavallen I would not have been running 12.5K and have to come up with a new plan what to do. Decided to run around the lake of Wax (Vaxsjön) but still did not get 12.5 so I ran back on the green marker on the other side of the lake (where I normally come back on) and then found a new orange path into the woods and explored it.

Did not run into any knee issue til 8K and then I had to do a lot of walking.

Every time I run it just feels better and better now. I hope that it is true. I get lighter and get used to running again.

30.8K Trail Run

#30 – (Trail Run) – 50 runs in 100 days – Keep Running edition
#31 – (Transport from) – 50 runs in 100 days – Keep Running edition

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Woke up this morning at 5 am to head out for the last longer trail run before the 6h treadmill battle challenge in November and to see in what condition I am in before the ultra race in December.

The temperature was 13oC (F) so I decided to wear capri, compression socks, long sleeve and windstopper.

On the train a guy got on and sat across from me and said hi 🙂  I was not sure what type this was but said hi and it Turner out that he also was runner. I realisera that when he asked me where I was going to run and told him I would run from Tjörnarp to Frostavallen and he asked if it was the Tjörnarp route 🙂 He and some other runners would run from Höör to a lake somewhere and he got me a tip to run from Höör to Hässleholm.

Great thing with Tjörnarp is that I step out from the train and then I just start running on Skåneleden.

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It was a bit chilly when I started so it was nice to have the windstopper on and it also smelled mushroom.

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At around 5K I started to have heavy breathing and had to take off the windstopper and I could breath much easier after that 🙂

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When I got to the loop I decided to walk because it was wet and wet branches get slippery. At one point I got very scared because I stepped on something and thought it was a snake but then it was a bransch 🙂

I was thinking on the train if it was crazy to head out for a 40K trail run one week after Lidingöloppet but I did not feel any tired legs and just enjoyed the trail run but when I had run 11K I got pain in my right knee and walked for a short time and then at 12K was a hill and then I realized that I still was tired in  my legs after Lidingöloppet last weekend and that was so true.

It turned out to be a great day for trail running but I decided during the run that I had to cut the distance

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I was following the route on my pulse watch as a back up but around 20K I realized two things, it has happened again, after 0.38K the distance did not work anymore and the pulse watch had lost the route. For the first time I felt that I really knew the route and very likely didn’t have to look at the pulse watch. I even found the narrow path after the ditt road after Nyrups Osteria and when I turned in to the woods.

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I almost sprangled my foot today but was lucky once again.

So I ended up running around 30K with some walking.

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It was nice seeing the fall colors and I passed some interesting people and drogs. On my way back to Frostavallen there was a lady who was out walking with her dogs, one little one who saw me first  and started to bark and then the middle dog who said hello to me and the little one was a bit more reserved.

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Then it was the transport back to Höörs train station that is approximately 4K.