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.
