This morning it was time for hilly intervals with Coach K Runners. Before I woke up I heard the rain 🙂

After breakfast I saw that the rain had not stopped and was hoping that it would end before those hilly intervals. I do not like to run in the rain 🙂

I got ready to run up to St Hans hills. We were suppose to be 18 people and 7 dropped out because of the bad weather.

We started with warm up and ran to the long hill to get ready for the first interval. I always run fast in the beginning but slower at the end. It would be nice one day to be able to keep the speed.

And then we had an interval where we started at top of the top hill, ran down to the middle hill and when the first person touched the dirt road behind the middle hill, we were turning around and ran up to the top hill again. Of course Jimmy ”the gazelle” was the fastest down the hill. I do not understand where he gets his energy from. We did this interval a couple of times.

Then we did a new type of interval where we started from the top of the top hill, ran down the downhill hill, back up the downhill hill and up to the top hill again. This time I was coming down the downhill almost first but Jimmy ”the Gazelle” passed me at the end 🙂 then it goes slower up and the hills again where I was passed by the fastests hilly runners. We were told that if we want we are going to take the time and then later this spring time us again to see if there is any improvements. I need to remember to bring my stopwatch with me next time.

After that we did intervals on the ”circle hill” where we run down in the middle, turned right and ran up the steeper right side, down in the middle, turned to the left and ran up the steeper left part and did this til Mats felt it was enough, it was 4 or 5 times.

And then finally it was time for Mats’s brutal variant of the longest hill. I am running a hilly race called St Hans Extreme, last year they had to make some adjustments to the route because the municipality was performing drainage work on the slopes so at the amphitheater which had been my worst hill was changed and became much more brutal. So you run up that part, down to a flatter part and then up the top hill. I just made up my mind that I am going to it all which I did and was one of the first people up that hill.

Last it was the same interval when we ran down the top hill to the start of the middle hill and when the first person got to the dirt road we turned back and run to the top hill again.

It was wet, gooey and rainy today but a very good workout 🙂

Total distance: 6.04 miles (9.73K), time: 1.13 h

Average speed (to St Hans Hills): 6.40 min/k, max speed (to St Hans Hills): 6.10 min/k

Average speed (hilly intervals): 9.36 min/k, max speed (hilly intervals): 3.28 min/k, VO2 Max: 31 ml/kg/min

Average speed (to Eva): 8.59 min/k (stopped to compare the bottom of our trail shoes), max speed (to Eva): 5.57 min/k

Average speed (from Eva back home): 5.54 min/k 🙂 , max speed (from Eva back home): 5.53 min/k 🙂

Thanks Eva and Niklas for the good fika after those hilly intervals. I did not want to to get their home dirty so I took off my socks. It was very nice afterwards to put those wet socks on again to run back home. I do not know where I got my energy from, a fast run back to my home.

Results from the hilly intervals

Altitude at the hilly intervals