Tonite it was time again for 90 minutes ski walking / running with walking poles in the dark.

First I ran up there which is approximately 2K.

Mandatory is reflective vest and headlight and even if it is colder I have my water belt with me because I am going to need it 🙂

When I got up to the top hill it was already someone up there and then you could see lights coming up to the top hill in the dark. We left our water bottles on the top hill

First it was warmup: jogging, indian jumps, kick in the butt and then repeat 5 jumps on the right foot and then 5 jumps on the left foot x 5, then 10 long jumps x 5.

Then it was time for getting to the longest hill and walk with poles half way and then run with poles to the top.

The we ran from the middle hill up to the top.

After that we did 40 runs with poles up towards the top and then 20 walks with poles down and repeated this til we got to the top hill x 4.

Here I am one of the people that are less rapid then the rest

After that it was time to run with the poles down to the grove, 10s regular plank and then ran up the steepest part of the top hill with poles x 5.

Then we did my favorite exercise: 5 low lunges, 5 pushup repeated this til we got to the top  and then while we waited for the last people we stood in “Jägarevila”. Here I am number two to finish.

Finished with squats on the left foot, then sqauts on the right foot x 5.

After that 1 lap on St Hans Extreme with poles, Tomas’s  variation and then we were done. Today I was in the front for a change 🙂

If you do this right you get really tired in your upper arms plus later you get sore in your calves and front thighs.