Today it was time for a short run after the long run yesterday.

I thought that I would be tired in my legs and the speed would be slow but when I started my feet were fast from the beginning. It feels so much better now when the temperature is cooler, 22oC (72F).

There was some upwind but not too bad.

In the end of my 5k run there is a steep hill up on the bike path and I tried not to slow down. The battery is still alive. So great to have good batteries again.

Totalt time today: 29.49.3 min. Average speed: 6.06 min and was really sweaty when I got back home and have also some after sweat.

Tonite it was barefoot running, warmup at Newaza (= judo wrestling), unknown distance. The running was not a problem.

After warmup it was time for Newaza. It was great being back, we were a smaller group tonite. It was tough, it does not help me at all that I have been running the whole summer and not been doing any judo. These are totally different sports. In judo you have someone in your way that try to take you down and you have to take the other person down and get him or her in restraint.

Today it was 1k warmup on the treadmill at the gym. 6 min/k and 6.08 min total time.

Then I did 1k in the rowing machine to warm up my back.

Torso rotation

Long cable pulley rows

Leg pendular – hip stability exercise

Pull up to the chin

Lifting dumbbell sideways

Lunges

It felt that I was very tired in my muscles, do know if the hilly intervals yesterday was the cause of that.

Tonite it was hilly intervals on St Hans hills with Coach K Runners.

When I was running up to St Hans I had the pleasure of running with Tomas, who was the leader tonite, who was participating in Kalmar Ironman middle of August, my hometown. I asked him about the actual Ironman, where they biked after Öland and where the marathon was. Earlier it was a triahtlon and a couple of years ago it became a Ironman and they bike now on Öland (earlier they were biking where my parents live) and now they are not running where my parents live anymore. I also asked him a bit about the preparation. It is my dream to do Kalmar Ironman one day.

First we warmed up with some running and “Indian jumps” and “Kick your butt”. After that it was time for the hilly intervals

First we ran up the longest hill. It was not that bad.

Then after we have gotten our breaths back it was time for the middle hill and I was doing just fine.

Then after we have gotten our breaths back we ran up the shortest steepest hill. Even if I had compression socks I was feeling tired my calves.

Then we redid the same hills 2 times more. I was not as explosive as I was two weeks ago, maybe it could have something to do with that I had a cold last week

Tomas said we were a fast group so we finished with a bonus run which was running up the longest hill one more time.

Here are the warriors that participated in the hilly intervals tonite. Wonderful weather, the sun was out.

Now I feel tired in my front thighs and calves, just like it should be

Today it was 2.5k warmup on the treadmill at the gym, 6 min/k. Total time: 15.10 min.

After that I did

Dips – triceps

Leg pendular – hip stability exercise

Leg extension

Dumbbell curls – biceps

Lunges

“Sitting down” – hip stability exercise on each leg

Finished with core exercisesC

circle clockwise and counterclockwise

Boat pumping 10 times

Oblique crunches clockwise and counterclockwise

Boat pumping 10 times

Boat going down very slowly

Boat pumping 10 times

“The World” plank

Poat pumping 10 times

Regular plank