Författararkiv: admin

HIT

#5 – 50 Runs in 100 days – Spring edition

The night before I returned home from vacation I got a cold and had to take timeout from training last week. Waited one extra day. The plan yesterday was to run but didn’t want to run into another cold.

I didn’t cough this morning and had not coughed that much so I decided I would test HIT this evening. Have been away one time and had not been exercising for a week due to a cold

When I biked to the sport center it was snowing but it felt it wouldn’t stay.

Started with warmup and oh boy did I feel I have had a cold? Yes. Breathless much earlier.

Then HIT started.

The exercises we did tonite that I remembered are the one below

Jumping rope
kettlebells swing
kettlebell biceps

Touching toe
Running up on stepboard

triceps
kettlebell across stepboard low

Reverse burpee 10 times
kettlebell over your head 10 times
pushups 10 times
for 4 min

Mountain climbers
10, 20, 30, 40, 30, 20, 10, 15s rest between

Even if I was not on top today I did my best. It was nice being back.

Unknown distance, ran around the room during warmup.

4.75K Morning Run

#4 – 50 Runs in 100 days – Spring edition

This morning I ran my last run in this beatiful country before it is time to head home in a couple of days. I have enjoyed my morning runs.

I decided to run a longer run, beginning the same, up these stairs again

And then heading to the little beach on the other side

After the beach I run around another souvenir boutique area where there are a lot of flamingos but so far they have not wanted to be on my blog or FB, tried to catch them today, this is how good it gets.

Saw the first three runners and said morning to them and continued my run back to the resort, even if it was not that cold, it was a heavy runninng this morning. Had heavy breathing, even had a breeze once in a while.

Ran over to the other hotel and today a lot of runners were out as well. Said hi to them even if once again not all of them was that cheerful.

Even if it was heavy running I decided I would stick with the plan to run longer and ran back to the little beach instead of directly home

I even wet my hair which first the first time I did this here 🙂

When I started the run another cruise boat was heading towards the harbour.

And up the stairs from the other side, it was a crowd standing on this path taking pictures of the cruise boat

It was nice seeing a beautiful sunset on my way home

My pulse belt was not my friend this morning so little less result.

Distance: 4.75K, time: 32.36.9 min, average pace: 6.51 min/k, max pace: 5.14 min/k, cadence: 174

3.25K Morning Run

#3 – 50 Runs in 100 days – Spring edition

This morning it was time for another morning run.

Realized when I had just closed the door that I forgot to bring my iPhone so o pictures.

It had rained during the night so this morning it was the coldest morning, perfect with other words.

Had decided to run to the other hotel so the first part is always the same, up the stairs to see the harbour and run across another smaller beach, pass the flamingos and into the resort again.

Today it was a runner day, passed 3 other runners, said hi to all of them but not all of the them were so cheerful 🙂

Distance: 3.25K, time: 21.19 min, average heart rate: 132, average pace: 6.34 min/k

3.11K Morning Run

#2 – 50 Runs in 100 days – Spring edition

This morning it was time again for a morning run.

When I was walking out from the house I realized it had been raining during the night. It is true, our TUI guide told us if it is raining, it is raining for 10-15 min (just like Thailand) and during the evening and night.

Had decided I would do another route, the beginning the same but instead of getting out on the big road I would head out to the right side of the beach.

First time I saw other runners, passed two that looked Swedish and said hej.

In this area there are actually two resorts. But came two circles. Did not want to run into the other resort, thought it would be a path on the side to the beach

Distance: 3.11K, time: 22.14.5 min, average heart rate: 130, average pace: 7.09 min/K, max pace: 6.10 min/K, cadence: 174, VO2 Max: 25 ml/kg/min

3.85K Morning Run

#1 – 50 Runs in 100 days – Spring edition

I decided that I wanted to celebrate my birthday abroad in a much warmer part of the world.

After had been getting into vacation mood it was time for my first vacation run this morning.

Have had this idea, also in Thailand, to run on the sand on the beach and decided to give it a try. Did not work very well, sank down in the sand and decided to stay off the beach.

So decided to run up the stairs that I explored yesterday when we were laying on the beach.

I was going to see what it was at the harbour and had to run out on the big road at the side but realized that I was not sure if we could get there, gates and guards so returned back on the stairs from the other side.

Ran at 7 am, not as hot as Thailand, good with Dominique Republic is that it is getting colder at night so it was 20oC (68F) this morning. Drank a few zips of water

Distance: 3.85K, time: 26.31.6 min, average heart rate: 141, average pace: 6.53 min/K, max pace: 5.45, cadence: 174, VO2 Max: 27 ml/kg/min

HIT

#32 – 50 runs in 100 days – Winter edition

Tonite it was time again for another HIT.

Started snowing Monday and have continued so. Thought it would take longer biking to the sport center because of the snow and I was right.

When I signed in I didn’t get a ticket which I told the receptionist who told me to get one at the desk. Then another girl signed in at the same machine and got a ticket that actually had both hers and mine ticket so I finally got one.

Fetched a stepup board and a kettlebell

So first warmup when we were running around the room and did different exercises, once again it was the same instructor as last time and she is running around with us instead of staying where she is going to be when HIT starts so it is tough to see when she is switching exercise but I got warm 🙂

Then the HIT started.

This is what I remembered

Started with:

Low squats with kettlebell and then above your head
Kettlebell swing
Biceps on the stepup board 3 times then touching one of my feet, biceps on the stepup board 3 times then touching my other foot
Moving your hands over the stepup board to one side and down with one hand on the floor and one pushup, then moving my hands to the other side of the stepup board and down with the other hand on the floor and one pushup
This set was done once

Second set:

The boat pumping, then running upp the stepup board
This was done every other for 8 times total

Third set:

One biceps then turning over diagonal and touch one of your hands on the stepup board, one biceps then turning over diagonal and touch the other hand on the stepup board
Then jumping up on the stepup board low
This was done every other for 8 times total

Fourth set:

Stand on the stepup board in a plank position and touching your stomach with one hand first and then your other hand repeatedly
Jumping from side to side

Fifth set:

Low squats with kettlebell and then above your head 40s
Kettlebell swing 40s
Biceps on the stepup board 3 times then touching one of my feet, biceps on the stepup board 3 times then touching my other foot 40s
Moving your hands over the stepup board to one side and down with one hand on the floor and one pushup, then moving my hands to the other side of the stepup board and down with the other hand on the floor and one pushup 40s
This set was done 8 times total

Sixth set:

High knee stairs

10s, 20s, 30s, 40s, 30s, 20s, 10s with 15s rest between

Ended with 1 minute boxing boat

I might have forgotten some exercised

Unknown distance

Totally exhausted

I like this type of pumping, felt how tired legs I had walking up the stairs at work today after this weekend’s trail run and then HIT but it is good getting breathless and more breathless during HIT.

23.5K Trail Run

#30 – 50 runs in 100 days – Winter edition
#31 – 50 runs in 100 days – Winter edition

Woke up this morning at 5 am, ate breakfast and heard the rain.

Part of me wanted to stay home but the stronger me decided that I would get to Frostavallen. One hour later might be a different weather.

Took the bus down to the train station and then took the train to Höör train station. Had to wait there for an hour before the ”Ringbuss” would take me to Frostavallen.

For a short moment I thought that the bus would never come. It has never been on time but finally the bus came, it was a short bus. I had realized that I had not bought a ticket to Frostavallen but only to Höör but the bus driver let me not buy a new ticket since he was delayed. I thanked him 🙂

It was rain in the air and started my trail run. Much wetter than last weekend.

Ran up the hills which felt good.

Forgot that it had been forest clearing and ran into the same issue again, trees across the paths

Passed the Nyrups Osteria, got on the dirt road and got confused, thought that I had passed the place where I turn to the left into the woods but head to run a bit further

Last weekend there had not been any forest clearing her but to my surprise it had been here too so I had to climb over a lot of branches. Interestering how the area can change when trees has fallen, it looks very different that you can get disoriented.

When I was on the blue marker two ladies got in front of me and looked a bit confused and they asked me if I knew anything about the black marker, no wonder they were confused, I told them it has been changed to blue and they got happy again. Glad to be able to help out.

Did some walking today due to tired legs but felt that I had a good pace.

Finally I got to Djuralidsbacken

Had to do some walking.

After this hill it would be interestering if I would find my way back. I grew an inch today I made it without following the route, still do not have my pulse watch, will get it back Monday and managed to run the middle part of Tjörnarparen on my own.

Distance: 23.5K, time: 3h

Then I ran back to Höörs train station

Good week, lost 0.5K this week

9.78K Flat Run

#29 – 50 runs in 100 days – Winter edition

The plan tonite was to do pulse based intervals, when I planned this I thought I would gotten back my pulse watch who has visited Suunto.

UPS is very funny, I found out from Suunto that they had sent the pulse watch back, last time I booked a time for returning of the pulse watch but no such thing.

When I got back from work yesterday I saw that UPS had come for a visit, do they think that everyone is home waiting for UPS if we do not even know when they are going to arrive. They had just left a paper but no instructions what to do. Tonite I scanned the QR code and saw that they plan to come tomorrow when I am on training.

So Monday I will finally get my pulse watch back.

So it is tough to do pulse based intervals if you do not know if the pulse belt will be with you or not so I decided that I would run a regular 10K flat run instead.

Heel has rested since Monday and I did not feel any pain or ran into any issues with the heel tonite, good then I will probably will be fine running a trail run at Frostavallen Saturday.

Reflective vest and headlight on.

When I use my Movescount app to register my run I do not know my pace, in a way it can be a bit more relaxing, was a bit breathless during part of the run.

Realized that my pulse belt was not my friend tonite either 🙂

Oh do I miss my pulse watch even if the problem still exist, the technical department couldn’t find anything wrong even if something is wrong.

There is a risk that I have to buy a new pulse watch this spring. To follow a route is important, especially if you run in a new place or Kullaberg or on a route combined with different marked routes.

Distance: 9.78K, time: 1.01.06 h, average pace: 6.14 min/k, max pace: 4.32 min/k

30K Trail Run

#27 – 50 runs in 100 days – Winter edition
#28 – 50 runs in 100 days – Winter edition

This morning I woke up at 5 am to take a train that got replaced by a bus due to train track work.

It was cold this morning so it was no fun standing outside and getting cold so I tried to warm my legs as best as I could.

Finally the bus came, it is soporific to sit in a bus, fell a sleep a couple of times but when we left Höör I had to stay awake so I didn’t miss the bus stop.

Charged my charger and decided to not use Movescount since I have noticed that the battery gets low very quickly.

Most markers were left from the race Tjörnarparen in December plus I am quite familiar with this route.

The plan was to run 40K but on the longer runs that I have done so far I have run into issues after 10K so I was not sure how it would go today.

When I got to Frostavallen I saw a hunter, so I was on my watch 🙂

I passed 11k (first fuel station) and did not have issues, it is not so hilly and tricky except the loop and the thicket but when I get to Frostavallen it gets hillier but I was just fine.

They have done a lot of forest clearing and have not discussed this with me 🙂 a lot of trees were on the forest road when I got out from the white marker and between Nyrups Naturhotell so I had to take some detours to pass them 🙂

I was just fine til 20K when I got very tired legs and started walking from time to time, decided to cut the distance to 30K.

Nice with Frostavallen is that everyone you meet, runners and dog walkers, say hi.

Part of me wanted to take the bus back to Höörs train station but of course I got back at 13.07 (1 pm) and there is no but at 13.27, one goes 12.27 and the next one goes 14.27, so I didn’t have any choice then run and walk back 4K to Höör train station.

On my way there a guy on a bike with a dog started talking to me and asked me how long I had run and I told him 30K and now 4K and he almost fell off his bike 🙂 30K are u kidding me? Nope started in Tjörnarp and ran to Frostavallen.

His had to pee or something but then he got next to me and still was in shock about my 30K. Funny dude 🙂

So 30K in approximately 4 h and 14 min. On my way to Höör I fel ache in my heel so see if it is better next week.

5.04K Short Run

#26 – 50 runs in 100 days – Winter edition

Tonite it was time for a shorter run, have a long trail run Saturday.

My pulse watch is still in Finland so I was using my Movescount app to get the run registered.

Headed out, used my headlight on the darker parts.

Felt ok even if I was at HIT yesterday (High Intensity Training) where it was a lot of leg exercises.

Distance: 5.04K, time: 31.56 min, average pace: 6.20 min/k, max pace: 4.46 min/k

Gabby's Challenges

Challenges that I am participating in