Tonite it was time again for ski walking / running with walking poles.

So it was time for premiere of reflective vest and head light.

When I ran up to St Hans I tested to have the GPS on my upper arm this time and it was light outside. I got an advice to use terrain running shoes so I was using my Salomon Fellraiser.

It had rained all day and when I started my run it was drizzle. I have to admit I do not like to exercise when it is raining.

We were some people who showed up even if the weather was grey, rainy and colder. When I got to the top there was a CKR guy who stood there with un umbrella that I also could stand under til the rest showed up 🙂 Thanks!

Just before the warmup the rain stopped 🙂

The  warmup consisted of running, indian jumps, back kicks and then repeated 10 long jumps  and then repeated 5 jumps on one foot and then 5 jumps on the other foot.

After that the training started with, from the longest hill, walking with poles half of the hill and then run up the last part of the hill. My  walking technique is ok but I still have to work on the running part. You are not running but jump more,

Then we went down to middle hill and ran to the top, went down to the longest hill and walked half of the hill and then ran half of the hill to the top. Repeated this twice and then one more time running from the middle hill. I now can run all the way to the top 🙂

Arms must work here and you feel it in your arms after a while 🙂

Then we had an exercise where we ran down from the top hill to the grove, 10s regular plank and then run up the steepest part of the top hill, repeated this 5 times. My legs were ”burning” on the last laps.

Then we went down to the grove. Did every other 5 lunges , 5 pushups til we came up to the top hill. While we waited for the rest of the group we had to stand in ”Jägarvila”. My legs were tired tonite so I had to shake my legs a couple of times.

Then some of us ended this exercise with one Tomas lap on St Hans Extreme. It was really tought running this lap in the dark, even if I had a head lamp, it was hard to see how gooey it was at some places. The ”circle hill” was very gooey so I walked. Even my Fellraiser did not work this time.

On this exercise the muscle soreness starts already during the exercise. First my upper arms, then lower back and then front thighs and calves.