månadsarkiv: januari 2017

HIT

#17 – 50 runs in 100 days – Winter edition

Tonite it was time again for HIT – high intensity working in intervals.

Monday I had a challenge where I from my wall had added a 6-pack challenge and 1 like got me 1 situp and 1 comment got me 5 situps. I put it up Sunday and got a total of 161 situps. Then I ended up getting myself into a plank challenge where I got myself 3 min.

The first challenge was part of a second challenge where I had to double that and ended doing 322 situps. Let me tell u that I have ache now in my core muscles, hard time coughing. So tonite would be interesting since I suspected it would be situps included.

New instructor.

Started with warmup running around the room doing different exercises and then it was time for HIT.

I have tried to remember everything

Started with deep squats over the step up board and then stood with both feet across the step up board and then jumped up with one foot, down again and jumped on the other foot.
Think that we did it 4 times

Then we did 6 exercises just once and I do not remember all of them but it was:

swing with the kettle bell
Squats with kettle bell and then straight up over your head
Squats then kicking with left foot, squats and then kicking with right foot with kettle bell
Twist situps where I did it in boat position
?
Biceps with kettle bell

Then you were on your knees and then one foot up with kettle bell
Then moved forward between step up board and then bent your legs and touched the ground, moved back and did one pushup

10 regular situps
10 situps with kettle bell on step up board and then stood up
10 biceps exercise on step up board
Were suppose to then do them 8, 6, 4, 2
This was done for 3 min but I did 10 all the time. I guess I did not listen

Fast steps on the step up board
Pushup on the step up board where you brough down your hands at the sides one at a time and back again

This is what I remember.

Like this since it also changes everytime, it is not the same. Today it was tougher in that sense that it a lot of coordination so it was more intense last time but it was still tough and very sweaty and breathless.

5K Winter Run

#16 – 50 runs in 100 days – Winter edition

When I woke up this morning it was white outside. It is a big magic waking up when it has been snowing during the night when you have been sleeping.

I had planned to run today and was thinking about St Hans hills but not when it has been snowing and then I thought about a 10K run.

I made an errand and it was tough biking on unploughed bike paths I decided that I would run part of a 12.5K route.

I have had problems with my GPS pulse watch and Suunto suggested that I had to do a forced firmware update, which I have done before and it did not help. I was not sure it would help this time either.

So I put on my running shoes with studs, orange long sleeve, fleece and windstopper, gloves and hat and winter compression tights.

Felt that I was running on max even if the pace was slower, it is tough running on snow, pulse was higher but I was determined to finish and not walk.

Unfortunately I was right about the forced firmware update, it did not help. I did not run one meter and the total time was screwed up

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weight_curve_170102

Best is to weigh yourself before breakfast

25.03K City Run

#15 – 50 runs in 100 days – Winter edition

lund_runt_ckr_170106

I am part of a running group Coach K Runners and the plan from the beginning was to take the train and bus to Frostavallen and do some trail running but then I realized that January 6th Coach K Runners has a tradition to run ”Lund Rund”, a 27K city run around Lund and I hadn’t run with Coach K Runners in a while so I changed my mind and decided to do the city run instead.

Heard rumors that it would be -10 (14F). Felt it already Thursday evening when I was going home after work.

Oh boy, looked at the temperature and it showed -9.5 (14.9F) so I decided to wear orange long sleeve, fleece, windstopper, warm hat and gloves, winter compression tights.

Decided that I when it was approximately 10 min Before 8 am that I would take the elevator down to the basement and walk to the end of the building where we would meet. Got to be the ”fire” police in the basement, these guys who do not understand what a firebreak is….

When I got out only 2 other runners were there, we were suppose to be 14 but then they popped up. Some Pictures were taken and off we Went.

Now I am a bit heavier (those pounds are going to get off this year), we were going to have a 6 min/k pace and I was at 6.30 min/k but let say that the cold made the runners increase the pace. I fell a bit behind but could still see them, I am much more familiar with the route today and was prepared for this, the flock leader Åke ran back to me and we chatted and then the rest of the group ran back to me and I told them that they didn’t have to do this all day long, I am fine.

Then before 10K I was on my own and ran into a knee issue and was forced to stop and walk. I did some thinking, thought first that I would do the 27K but it is a bit hilly, go uphill and at Råby decided to cut the distance, not that it would be so much shorter. When I got to Linero I turned left instead of to the right and tried to stay as flat as possible.

Got back on the route at Sony. Did  some walking but tried to make it as short as possible and tried to run as long as possible.

Was satisfied with my 25K, nice with brunch afterwards even if the espresso machine did not work, knew the problem, made coffee from the Nespresso instead and then reset the espresso later so I got my latte.

Survived the Cold

results_170106

Distance: 25.03K, time: 3.00.38 h, average heart rate: 137, average pace: 7.12 min/k, max pace: 5.13 min/k, cadence: 166, VO2 Max: 25 ml/kg/min

 

3.15K Lunch Run

#14 – 50 runs in 100 days – Winter edition

Today  it was time again for lunch running.

It was a bit sad because we started this lunch running and now Anders ”consultant” who I have run with got a new assignment and is no longer at the Company.

In the beginning it was cold and this icy wind hit my face but at the same time it is very refreshing.

My legs were fast but my body was not in sync but I fighted to keep up the good work. At the end it was not so cold when the sun was coming in the other direction.

Unfortunately no Picture today because I forgot my flipbelt and did not have very good place to keep my mobile.

results_170102

Distance: 3.15K, time: 19.04.1 min, average heart rate: 151, average pace: 6.03 min/k, max pace: 5.33 min/k, cadence: 180, VO2 Max: 27 ml/kg/min

And some weight loss last week. Have been having two weeks rest from training after the ultra race in December and of course I am going to gain weight but started Christmas Eve with training again.

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