månadsarkiv: mars 2014

Physical traning with intervals element

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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:

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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

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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.

 

 

Combo

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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.

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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

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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.

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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.

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