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Crossfit Inspired Physical Training

#15 (Transport to) – 50 runs in 100 days – Keep  Running edition
#16 (Physical Training) – 50 runs in 100 days – Keep  Running edition
#17 (Transport from) – 50 runs in 100 days – Keep  Running edition

Tonite it was crossfit inspired physical training at St Hans hills with Coach K Runners, a new type of physical training.

Decided to wear linnen, shorts, flipbelt and water belt.

#15 was 2.01K transport run to St Hans hills with pace: 6.23 min/k and VO2 Max: 29 ml/kg/min.

We were a bigger group today.

#16 – Physical training

First the two instructors informed us what crossfit is and how it would work tonite.

Started with mobility first.

Then it was time for all the crossfit exercises

Started with warmup where we worked 2 and 2, exercises for 40 sek, rest 20 sek.
Bear walking – Airsquats – On person did bear walking while the other one did airsquats and then we swithed
Burpees – The seal
Situps – Jog

Then we continued with

Warmup 2 och 2, jobba 40 sek, rest 20 sek.
Bear walking – Airsquats
Burpees – The seal
Situps – Jog

Workout 2 and 2:
AMRAP, 5 minuter per part. 1 minute rest between each part

Part 1
20 Leglevels
20 Airsquats
20 Donkey pushups

1 min rest

Part 2
20 Situps
20 Mountain Climbers
20 s ”Jägarvila” (=90,degrees) rygg mot rygg (count to 30)

1 min rest

Part 3
20 Folding knife
20 Burpees
20 Jumping Squats

1 min rest

Part 4
20 sek Plank together (count to 30)
Sprint together
20 pushups with clap together

1 min rest

20 Walking Plank
20 Reverse Burpees
20 Lunges

At the end I was quite tired so it was just to push it.

Forgot to start the pulse watch so I got distance: 0.32K and VO2 Max: 29 ml/kg/min

#17 was 2.03K run back to my home with pace: 6.45 min/k, VO2 Max: 38 ml/kg/min

2.4K Short Run

#14 – 50 runs in 100 days – Keep Running edition

So we have decided that some of us at work will run together at lunch time and today was going to be the premiere but I got delayed and ended up running my first lunch run alone.

Grey, windy, a bit chiller but since I didn’t know from the beginning I wore my water belt just in case.

I felt my tired legs this weekend and also today when I walked up and down the stairs so I was very surprised how fast I could run, even with tired legs. Maybe I wanted to come back fast to the warm inside 🙂

Distance: 2.40K, time: 13.08 min, average heart rate: 155, average pace: 5.29 min/k, max pace: 4.32 min/k, cadence: 182, VO2 Max: 30 ml/kg/min

23.5K Trail Run

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

Even if I had muscle soreness after Thurday’s physical training I had decided that I would get to Frostavallen to run the middle part of Tjörnarparen, when I made that plan I had totally repressed that I would get muscle soreness after the physical training but decided to run this trail run anyway.

Took the train 8.28 am and came to Frostavallen around 9.45 am.

Wore running skirt, linnen, compression socks, altra lonepeak 2.5

The pace was slow in the beginning and I was not surprised.

Unfortunately once again my pulse watch was not my friend today, pulse belt and GPS was found and after 340m distance and pace was messed up so it was tough not knowing how long I had run when it came to distance. I need to do something about it, reset my GPS and see if I get this under control.

Today the nettles (=brännässlor) could not be avoided, was on a narrow path and they were on the sides and had to run into them, had to keep saying to myself, do not scratch, do not scratch 🙂

Then after Nyrups Osteria I run on a dirt road and after a while turn left into the woods and then I will cross a creek and get on a narrow path which is hard to find when it is very green and of course I got a bit further down to the left and there they were again, those nettles so I swore a bit 🙂 and once again do not scratch what ever you do 🙂

Not a lot of other runners, passed 4 guys who came in the opposite direction on the black marker which has now changed to blue and than at the end one other runner. But some people who were fishing with fishing rods.

Nice being back, this is definately one of my favorite places.

Tired legs today, I was glad I could finish the route, some walk sessions and at the end I had natural fartlek to not miss the bus going back, interesting how fast tired legs can go if you want to get on a bus but at the end I had to stop, got respiratory distress and missed the bus with 5 min 🙂

Thought first that I had not missed the bus, said 12.45 and I got there 12.36 but then I realized that .45 is the Mon-Fri bus, the Saturday bus leaves at .27 🙂

So I walked first back to Höör and started the pulse watch and ran the whole way for the first time 3.59K (#13)

Distance: 23.5K, time: 3.01.38h

Physical Training

#9 (Transport to) – 50 runs in 100 days – Keep  Running edition
#10 (Physical Training) – 50 runs in 100 days – Keep  Running edition
#11 (Transport from) – 50 runs in 100 days – Keep  Running edition

Tonite it was time for my first physical training this year.

This week the summer came back and it was warm and sunny so shorts, linnen, flipbelt and water belt.

# 9 So first I ran to St Hans hills (1.97K, average pace: 6.40 min/k) where the physical training would take place, the pace was ok. I have gained a few Pounds and have had a couple of heavy training weeks but it is time to do something about this. Have a plan. I promised myself I would run all the way to the meeting place and I did 🙂

Most of the Coach K Runners that I trained with tonite was not any familiar faces except Helen, Anna and Ruben.

Someone saw that I had a water belt and said that it would have been good to bring some water since it was warm. I have learned the hard way, always bring water belt even if it doesn’t look warm, you never know.

First we warm up with running around two and two and try to hit each other on arms and legs and if you got hit you did a burpee, the second round the person who got hit did 2 burpees and the one that hit did one burpee. I and Helen paired up.

Then we had a circle exercise that we continued doing two and two, 30s, went to the next exercise and no rest til the circle was finished

Pushups, then jumping jacks, the plank, lunges,long jump x 2
Squats, running back and forth between 2 cones, side planks, skating, bridges x 2

Then we took us up to the top hill and stood in a line facing the top hill, everyone chose a individual exercise to start with and then when we did each individual exercise the first person in the line ran up to the top hill and down again and then we switched exercise (took over the person’s to the right). When it was my turn I had decide that I would just push it all the way up and it did work 🙂

Last exercise was that everybody did the plank while the person at the top of the line ran down and then next etc

Felt great to be back even if some of my muscles are sore now, feel ache in my back thighs, looking forward to tomorrow

#11 After the physical training I ran back to home (2.02K, 6.34 min/k) with heavy legs 🙂

Distance: 0.94K, average heart rate: 141, VO2 Max: 33 ml/kg/min

8.86K Hilly Training

#6 (Transport to) – 50 runs in 100 days – Keep  Running edition
#7 (Hilly intervals) – 50 runs in 100 days – Keep  Running edition
#8 (Transport to) – 50 runs in 100 days – Keep  Running edition

Decided to do hilly intervals after work at St Hans Hills.

Wore shorts, t-shirt, pink compression socks, flipbelt and water belt

FIrst I ran 1.63K to St Hans Hills.

Then it was time for hilly intervals that I would do pulse based. Would try my best to not go too far away from my threshold puls which is 160. It is tough on the longest hill and tonite I decided to ran every other interval on the murder variant (mördarbackens variant) which is much steeper in the beginning and then there is a flat part before it is time to run up the top hill

So interval 1 was on the longest hill and I got to 160 on the flank part, realized I had to share the top hill with soccer girls, hoped that I wouldn’t get a ball in my head 🙂 Maximum heart rate 162
Ran back down to the starting point.

Rested til I got to around 130.

Interval 2 I was running up the murder variant which is steeper in the beginning, got up to 169, had a flat part and got down to 154 but then on the top hill I got to 166. Ran back down to the starting point.