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