Started with 400 m swimming. I was a bit late this morning so I was not alone in the pool but I am satisfied with the total time of 11.01.97 min despite obstacles.
Then biked home and changed clothes and it was time to bike 20.5k and forth to Lomma
Some upwind today to Lomma but was to bike as fast as I could and the total time was 53.53.6 min
Then the plan was to run to St Hans and run 4 laps on the new trail alignment. On the first lap I could have injured myself. Stumbled on something when I was running down a hill but got the balance back, lucky me it is not the best time to get injured. But I had some misfortune on the third lap. I am not injured, and took a decision to end the run there so the total time was 52.53.7 min. I was trying to run fast up some of the hills but felt tired in my legs after the biking so I just ran and the time would be what it would be. The total k with the run to St Hans Extreme was approximately 9.5k.
Started with 400 m in the pool. Saw when I was on my way to the locker room that Suz was the instructor at a boxing workout. It is interesting with these swimming goggles. I try to tighten them as much as I can each time but it does not seem to be tight enough. Swam 400 m and total time today was 11.16.63 min. Before I left I waved at Suz.
Biked home and changed. Today it was a nice temperature, 20oC (68F). It was noticable that it is carnival in town. City biking is always interesting, had to zigzag a lot more today. Not a lot of upwind on my way to Lomma. On my way to Lomma I passed a lot of bikers that I also passed when I got back to Lund. Total time today was the best so far 52.08 min.
Time to change again and run to St Hans hills and run 2 laps (St Hans Extreme light). Today it was time for shorts and t-shirt. I should have brought my water belt as well. It was warm and I also got some light dyspnea. Could have gotten a freesbee in my head today but was lucky it did not happen. There were also freesbee people and mountain board people where I ran. Total time today 33.57.9 min, cannot complain even it it was hot. Tried to run fast up the hills where I know I can. This was probably the last hilly run before St Hans Extreme race next week.
It is going to be one more combo before the race June 8th, next time I hope the wet suit has arrived that I am going to rent so I can test it to see if it fits me.
Today it was time for another combo: 400 m swimming, 20k biking and 5k running
Biked to the swimming pool and did my 400 m. It was very few people there today. So I had a lane for myself. The total time did not seem accurate.
After that I biked home to change and then I biked back and forth to Lomma.
It was a strong upwind to Lomma, there were times when my bike was hardly moving and I was hoping for no upwind on my way home and was lucky and the sun was even out. Total time today 1.01.44 h. I am satisfied with the time considering that I was running 10k hilly running yesterday and I felt that during the bike ride.
Time to change again and out and run 5k. Upwind is what I have experienced today even during the run. Total time of 32.20.3 min. I have done better.
Wednesday I participated in flat intervals and in the past had a rest day after an interval training but decided that I would participate in physical traning on St Hans hills tonite.
We met at the garbage can and started with warm up.
The first exercise was doing – back and forth with my feet and squat – burpees – pushups – knee breeches first for 1 min rest 20 s then 50 s, 40s, 30s, 20s, 10s
Second exercise was an hill exercise
Frog jump to the first cone
Crab walk to the second cone
Lunges to the third cone
Rush up the hill to the fourth cone
Side walking in plank position down to the third cone
Change side and side walking in plank position down to the second cone
Running down the hill to the first cone
Third exercise was originally doing wheelbarrow (rullebör, skottkärran) but since I have messed up my wrists in judo doing too much wheelbarrow and pull exercises I and another girl asked for another exercise and freely did hill intervals also backwards up the hill. I tried to push myself (who is slow and tough) to try to run much faster than usual.
The fourth exercise we were split up in three teams and lined us up in a row. The last person was walking up to the first person in the line in each team and then we were rushing up to the top of the top hill, the person who won ran down to the person who was first in line and the person who lost ran down to the last place in the line. I stood first in line and Ruben got up next to me. Something big happened tonite because when we started to run Ruben past me and won. That was huge and I was so proud of him.
The last exercise was to rush up to the top of the top hill.
I decided to not swim today and for the first time I biked and ran outside.
A total time of 56.42 min and 20.5k. I have never trained biking before so I am satisfied with the time considering it was a lot of upwind. 9oC (48F).
After 20.5k biking my butt and rear thighs were tired. I do not have a competition bike, just my 24 gear city bike. Maybe I should change bike seat 🙂
Needed to change clothes before I ran. Today I decided to run 2 laps on St Hans Extreme. There are a lot of changes going on at St Hans Hill.
Where St Hans Extreme normally starts there are fences now but I thought that I could come in through the side but it was not open today so I took an alternative way through the bushes.
Today I ran St Hans Extreme the regular way and the first thing I saw was that there was a mountain board competition on the top hill but we could share the hill without any problems.
It was an interesting run, St Hans Extreme does not look the same and I was thinking that maybe I should have a helmet on from now on. You will soon found out why
There is a freesbee golf course in the middle of St Hans Extreme. I thought it was popular in 80th’s but it has resurfaced.
My legs were not fast today after the biking but I have just got back exercising it wasn’t such a bad thing to take it easy.
A total time of 1.04.34 h, total distance of 8.54k. Average speed of 7.33 min/k 🙂
Good to be back after no exercising for two weeks due to a nasty cough.
Tonite it was time for my first training after 2 weeks cold and a terrible cough at the end.
I could have chosen to jog 5k but chose to participate in Coach K Runners hill intervals. This was my first time doing hill intervals.
Ran to St Hans hill and then Karin showed up behind me on the bike path so we ran together to St Hans and met up with the rest of the group.
First we started with warm up and then it was time for the hill intervals
First hill was 460 m, slowly rising in the beginning and steeper at the end
Second hill was 230 m started half up the first hill
Third hill was 110 m steep hill
x4
The last time on the third hill I really pushed it and afterwards I got dyspnea and that was the only time I got it. Maybe I have started to get this under control.
The sun was out, it was a great group to run with. Now I am sore in my thighs on both sides and calves.
Tonite it was time for physical traning with Karin P as the instructor. Suz and I met up at the grocery store and ran to St Hans hill.
Warm up:
10 pushups with a clap -> rush back and forth
9 pushups with a clap -> rush back and forth
8 pushups with a clap -> rush back and forth
7 pushups with a clap -> rush back and forth
6 pushups with a clap -> rush back and forth
5 pushups with a clap -> rush back and forth
4 pushups with a clap -> rush back and forth
3 pushups with a clap -> rush back and forth
2 pushups with a clap -> rush back and forth
1 pushups with a clap -> rush back and forth
I did this exercise with Åke a fast hill runner (that jumped next to me at the end of the frog jumps at the Iron of will exercise when I got dyspnea).
Hill exercise:
Crab walk to the first cone
Frog jump to the second cone
Lunges to the third cone
Rush up the hill
Side walking in plank position down to the third cone
Change side and side walking in plank position down to the second cone
Running down the hill to the first cone
Frog jumps
Circle exercise:
1. Burpees
2. Jack knife sit ups
3. Star jumps
4. Lunges
We were split up in 4 groups
Peeing dog (”Kissande hunden”) in three segments:
Leg stretched out and toward the stomach
Peeing dog (”Kissande hunden”)
Kick to the side
Brutal exercise where the pain increased during the exercise in the leg that was not doing the exercise
Idiot:
5 burpees -> Rush to the first cone, run back, run to the second cone, run back, run to the third cone, run back
4 burpees -> Rush to the first cone, run back, run to the second cone, run back, run to the third cone, run back
3 burpees -> Rush to the first cone, run back, run to the second cone, run back, run to the third cone, run back
2 burpees -> Rush to the first cone, run back, run to the second cone, run back, run to the third cone, run back
1 burpee -> Rush to the first cone, run back, run to the second cone, run back, run to the third cone, run back
Final tabata intervals (20 s exercise, 10 s rest):
2 rounds starjumps
2 rounds buttkicks
2 rounds starjumps
2 rounds buttkicks
Rush up to the top of the hill
This was the first time in a very long time that I did not get dyspnea 🙂 It will be interesting how it will be at the physical tranings next week.
After the physical traning I ran back with Suz and Johan.
Today it was time for another combo. 400 m swimming, 20k biking and 5k running.
I got to the pool a bit later but was lucky it only was two ”söndagssimmare” (Sunday swimmers) at the lanes. Was trying to tighten my swim goggles more but they still get foggy. Have to work on that. I am very glad for my timer where I can get more accurate times than the clock on the wall. I am very satisfied with the swimming today, only breaststroke. PB so far.
Because Gerda had a Inspiration day I continued with the biking and running at Actic.
The biking was another story. I did not have any ”lead legs” but there was no go today so I was wondering how the running would go. It is very interesting with gym bikes. Also when you are switching between different gyms. All have one thing in common. There is a resistance when you are biking. The time was not the best
I do not know what it was with this bike today, every other k I increased the incline and was trying to increase the speed but all of a sudden the bike paused and it happened more than once. What is that?
The running was just fine, no problem there. First 4 k with a tempo of 5.59 min/k and then the last k I ran with a tempo of 5 min/k, a total of 29.07 min 🙂
I really do not like gyms with TV but I have to admit it was really nice running and watch Richardsson in the cross country skiing competition at Holmenkollen today.
Maybe I could do some real biking and running next time which means outside.
After this combo I had a chocolate drink and a new smoothie with avacodo in it, which is new to me but tasted really good.
Friday February 21th I participated in ”Pannbenspasset” with the guest instructor Joakim ”Krutgubben” at St Hans hills. Total time 90 min.
Started with running around St Hans hills in a comfortable pace so Joakim to get familiar with the surroundings to plan the exercise.
And then we did coordination exercises which was based on doing unnormal combinations like jumping out with the legs sideways and at the same time swing the arms straight ahead.
Before the first exercise all of us had to run up the hill and then Joakim shouted stop. That would be our Stop point everytime at the first exercise. In this gang I am not the fastest, am more slow and tough.
The first exercise was 10 intervals, every alternate backwards forwards. Each interval ended with 50 squats (knäböj).
I didn’t have to run that far and was one of the first that finished and while we were waiting for the rest to finish we had to stand in ”jägarvila” (low bended knees and your hands over the head). If someone would get the hands below the head we would be punished with an extra interval. I do not know what is worse. Running longer and a shorter ”Jägarvila” or running shorter and a longer ”Jägarvila” 🙂 So it was not an advantage to finish early. My legs were shaking really bad in the end. Backwards running was a new exercise for me.
The second exercise was a reaction exercise where the group had to turn around and rush up the hill every time Joakim clapped his hands.
The third exercise was a pair exercise. The group were split up in twos with approximately equal runnability. I ended up doing this exercise with ”Krutgubben”. The pair ran joint forward and at a predetermined location the person in the front ran back to the starting point and then ran up the hills to catch up the sidekick. A total of 5 rounds each. I was up for the challenge and decided that I am not going to let ”Krutgubben” get to the top before I caught him. This is where my dyspnena started. And of course I had to run a bit faster when he was going to caught me.
The fourth exercise was ”Följa John” – Follow-the-leader where we stood opposite to each other and took turns to lead and the other followed. The exercise was done in low poisition and sideways. A total of 2×45 s, which is quite enough for the person with the most bone strength to grimace of pain. It was the dyspnea which cracked me in the end but I did not give up just got slower.
The fifth exercise was definately the worst exercise for me. The finish of the running part was long jump (längdhopp) up the entire slope. When Joakim told us about this exercise there was a comment from one in the group, you must be kidding me but I knew that this would not be the case. The dyspnea started early but I also knew that I had to get up there too so it was just to suck it up and keep going. I am a fighter so I wouldn’t give up. There was one guy who came down when he was done and jumped with me and then ”Krutgubben” came down later and said that I have only 10 long jumps left and was cheered on by the rest of the group which made the last long jumps much less painful.
The sixth exercise was a plank challenge with a clap til one gave up. We were doing this two and two, team 1 against team 2. In the end I realized that it was between me and ”Krutgubben”. After this long painful long jump up the hill which seemed to never end, it felt really good to be the winner.
The seventh exercise was 2 min Squats (knäböj), 1 min lunges with jumps (utfallshopp) and 4 min pushups (armhävningar)
I can say that I am stiff in the legs, started already Friday evening with the calves first and the front thighs and a bit in the lumbar (ländryggen) and after a while even the back thighs. Saturday morning it was a bit tough to get the cucumber from the bottom of the refrigerator. I was moving around in a much slower pace.
When this challenge ”50 runs in 100 days” started Suz decided to raffle off one copy of the book 4 TIMMARS KROPPEN – 4-Hour Workweek by Timothy Ferriss. To participate we had to give a comment that we were going to participate. I had totally forgotten about this. Some weeks ago Suz congratulated me on her blog and I found out I won the book so after this exercise I received the book 🙂 I am looking forward reading it
Today it was a combo with 400 m swimming, 20k biking and 5k running
because it was only me and another lady there so I had two lanes by myself. Expected a better
time than last time when I was not crawling. I had to laugh at myself 🙂
Last time I had 11.28 min without crawling so crawling is not in my favor right now.
Time to bike to Gerda to do the two last disciplines: biking and running.
Biking today I started with an incline of 4 and every other k I increased the incline to 10 and then biking standing up for 1k. Feeling pretty good today. Total time 52.55 min.
The treadmills were popular today so I hoped by the time I would be ready for running that it would be one for me.
I do not like to run on a treadmill normally and today I was really bored. The thing with the combo is that you can not bike shorter than 20 k and not run less than 5k, a thought that came over me was that if I run faster it will be over sooner 🙂 But I was not in a mood to increase the speed every k, started with 6 min/k (10) for 4k and then increased the speed to 11 when it was 1k left and then increased the speed to 5 min/k (12) when it was 500 m left. Total time today was 29.23 min.
