Dagsarkiv: 1 december, 2018

Intervals on the treadmill

The original plan was to head up to Frostavallen but after 10h overtime I needed sleep and decided earlier this week that I would run my city trail run instead.

When I woke up in the morning and threw garbage it was rainy, foggy and chilly.

I decided to wait and see if the weather got better. The weather continued to be foggy, rainy. I decided to head to the gym and run on the treadmill, doing intervals.

I biked to the gym and at the gym I started to stretch.

Put the security string on and fan on as well.

Started with a 14 min warmup 6.40 min/k (9.0) pace and then after 7 minutes I increased the speed to 9.5 then it was time for the interval part

6 min 6.00 min/k (10)

1 min rest 6.18 min/k

5 min 5.53 min/k (10.2)

1 min rest 6.00 min/k (10)

4 min 5.46 min/k (10.4)

1 min rest 6.00 min/k (10)

3 min 5.39 min/k (10.6)

1 min rest 6.00 min/k (10)

2 min 5.33 min/k (10.8)

1 min rest 6.00 min/k (10)

1 min 5.26 min/k first and then changed to 5 min/k  (11-12)

1 min rest 6.00 min/k (10)

Then 9 minutes cool down where I slowly ran slower and slower.

What happened during cooldown I accidentally draw out the security string and the treadmill stopped so I had to start all over 🙂

Distance: 8.33K, time: 50.32 min, average heart rate: 156, average pace: 6.04 min/k, max pace: 4.18 min/k, VO2 Max: 32 ml/kg/min

Running Pain Free

Gym

This week I am working overtime so I got to the gym 1.5h later than usual. The original plan was to run on the treadmill but all of them were occupied. That what happens when u get to the gym late.

Tuesday I focused on triceps, biceps, time again to exercise my calves, lunges with a bar, hip stability and hip strengthening exercises, hip tabata. Core where the rolling wheel did not happen but this is what is good when I am at the gym twice a week. I did four of those five core exercises and will do them Friday again. Then calves exercises.

No foamrolling but stretching

PowerYoga 2

Wednesday was Yoga. I found a Yoga instructor who have challenged us later with some pretty advanced exercises. I was able to do them even if they were tough. I was able to do the turtle, with my left foot I could put it above my knee but not with my right, less balance with my left foot, very likely due to a foot ankle injury some years ago.

So glad that I am back with Yoga.

Gym

The plan was to get to the gym Friday.

I was ordered to work overtime 8h this week and from the beginning I would leave work at 16.00 (4 pm) but wanted to finish one thing that at the end failed. I got a bit later that I had planned so part of me wanted to head home instead but lucky me my stronger me said you are going to be at the gym twice this week because next week won’t be a good training week.

So I biked to the gym, decided to skip core and less back exercises.

Was suppose to run on the treadmill but decided to row 1K instead, took 4:53 minutes

Then I continued with back, shoulders, legs and hips, stretching.