Tonite it was running as warmup, unknown distance.

And Robin was our guest instructor, we started with soft Newaza (part of the warmup) and after that regular Newaza. I still am out of shape since I did not exercise judo the whole summer.

Then Robin showed us some techniques that I was struggling with in the beginning but at the end I could do it correctly.

Then we did Koka, three people went out on the mat and then three other people was wrestling with them. The person who won stayed on the mat and then another person wrestled with the winner. I had to attach the big boys and got some tips what to do when I am much lighter than them.

Tonite I ran 2K on the treadmill at the gym as warmup, speed: 6 min/k and total time: 12.10 min. Was a bit tired in my front thighs and calves after yesterday’s hilly exercises with walking poles.

After running it was time to row for approximately 5 minutes, 1K. It was a gluey rowing

At the gym tonite I exercised the back, shoulders and legs.

The last thing I did was core: circle, oblique crunches, “slowly down boat”, “the world plank” and regular plank, in between I did the boat.

This week suppose to be a resting week (before Lidingöloppet) but tonite I did an exception.

About two years ago I bought walking poles but I have never used them. On the hilly intervals last week we discussed walking poles and Björntorps IF has walking poles training on St Hans hills on Wednesdays.

So Coach K Runners was invited to ski walking / running with walking poles and now I had a chance to use my walking poles for the first time.

I ran with my walking poles and a jacket to St Hans hills and got up to the top hill. More and more people showed up. Some of us were there for the first time.

We started with warm up doing Indian jumps, “kicking butt”.

After that we did “both feet jump” 10 times multiple times and after that jumping on one foot 5 times and then changing to the other foot and jumped 5 times multiple times.

Then it was time to do exercises with the walking poles.

Tomas was the instructor and showed us how we would using the walking poles walking, you should think skiing and did that exercise up to the top hill from the middle hill. After that he showed us how we would use the walking poles running up the hill but not running really, you should jump more and using your arms. We did this also from the middle hill to the top hill. The arms were doing the hard work.

Then we went down to the longest hill and walked up with the walking poles to the middle hill and then ran with the walking poles up to the top hill. This was done 3 times.  I was really breathless when I got up to the top hill.

After that we ran down with the walking poles to the grove and did planking for 10s (which of course was not a problem, later tonite I will continue with my plank challenge and do planking for 75s) and then we ran up on the steepest side of the top hill with our walking poles. OH MY GOSH! We did this 3 laps.

Then it was time to put the walking poles away and get down to the grove again and first do low lunges 5 times and then 5 pushups til you got up to the top hill. If you were fast you were waiting for the rest doing “Jägarvvila” which of course is one of my favorites This felt familiar (Physical training with CKR)

The last exercise was 5 squats on one foot, 5 squats on the other foot and do this 5 times.

This was definately worse than hilly intervals and my arms started to ache during the exercise tonite plus front thighs. Now my calves have started to ache too. Looking forward to tomorrow

This morning it was time to run a 5K Fall run.

For a weak moment I was thinking about running before breakfast but felt that I needed breakfast first

When it was time the sun was out and the temperature was 16oC (61F), not too warm not too cold.

This was also a run when I was preparing the last things before the job interview this afternoon, a very interesting role.

It was a bit windy but not too bad. Total time: 31.21.0 min but the average speed, max speed and distance is not correct on my pulse watch. This happened after I had my foot sensor in for repair.

This was also #2 in Suz’s challenge this week.

Today it was time to get to the gym and lift weights.

Since I decided to once again participate in Suz’s challenge, 7 runs during one week. I have to be Creative this week.

Since I really did not need any warmup for today’s exercises and I had ate thai food with couscous for lunch, it felt that I could wait til the end to run on the treadmill.

So after I had done triceps, legs and biceps exercises I headed to the treadmill.

The resting period weeks have now started before Lidingöloppet end of September, I ran 4K in a comfortable pace, 6 min/k. Total time: 24.10 minutes.