Tonite I was suppose to participate in physical training with Coach K Runners as a participant but since Suz had a cold I was asked to be stand in as the instructor and I said yes. Of course we could not cancel this training.

I ran up to St Hans to meet the rest of the group and it started to rain a bit but not too bad. The sky was grey and it did not look very promising. I wondered how many would show up.

Before we started it was talk about Lidingöloppet and some congratulated me for my new incredible PB. 🙂

We started with warmup where they were in pairs. And then they were going to move around and try to touch each other on the outside of the arms and legs. The one that get hit did a burpee. They did that for a minute.

After one minute the same exercise but the one that got hit did two burpees and the one that hit made a burpee, they did this for two minutes.

Then the next exercise was also done in pairs. One did low lunges to the freesbee goal and back while the other one did ”Jägarevila”. Then they switched.

The the physical training started with them jumping on one foot up to the top hill, half up the hill they switched, on the top they did 15 burpees. And then jogged down the top hill. While waiting for their partner they had to do ”Jägarevila”.

After that we hold the other one in the front which ran up to the top hill, on the top hill 10 burpees. One participant needed to leave for personal reasons so I had to step in and do the exercise.

Then I had an exercise where every participant did one exercise of her/his choice while one ran up to the top hill, did 10 burpees, ran down to the grove, did 30s regular plank, ran up the steepest part of the top hill and then down. Then each participant switched to the exercise to the left and the next person ran up the hill. This took a bit longer than I have expected but was a good one.

I had to show this last part and got a bit breathless 🙂

There was a bit too much talk so I punished them with 10 burpees extra.

We ended the physical training with the boat with arms spread out, regular plank and reverse plank.

On my way home it started to rain really bad and I hate to run in rain so it did go much faster home and now I hope that I won’t get a cold.