#27 – 50 runs in 100 days spring edition
#61- 100 Days Of Miles Challenge

Tonite it was time again for physical traning with Coach K Runners. I knew it would be tough because I have not done any physical traning since last year due to my glutues issue that I needed to take care of and did not allow me to participate in any kind of interval traning (including physical traning) til after my ultra race June 6th.

It was a bit cold and windy so I decided to have a extra jacket and gloves and hat in the beginning that came off and 1.5K.

I really felt that it was a long time ago since I participated.

We started with warmup where we are going to touch each other on the outside of our bodies and if I get touched I do one burpee, after a while it was changed that if I was touched I did 2 burpees and the one that touched me did one burpee.

After that we ran up the hill and did 10 burpees and ran down again. I need to do more hilly training for sure 🙂

After that we did a exercise where we stand in a row and everyone does an exercise of our choice while the first person runs up the hill and down, when that person comes down we shift and I take over the exercise to the right. When we are done Suz the instructor asks if the exercise that I started is the same and if it is I do ”Jägarvila” or if it has changed I do 15 burpees.

Then we did jumps to the top hill to continue with several core exercises where I felt strong and

Then we took us down down hill by doing backwards lunges, some instability there

Then we had a exercise where we were running up half the hill with one person holding you behind and then we shifted. Ran down again and suppose to wait for the rest, which some of us had not listed to so we got punished with 10 burpees.

After that we did crab crawling to the top hill where we did a exercise where we were doing 172 burpees together but one at a time. While one person did burpees the rest of us did planking.

Then it was time again to do lunges backwards down the hill.

Finished with 5 burpees, 10 lunges, 15 jumping jacks and 20 crunches.

 

Here are the warriors that participated tonite

Good to be back and it will be physical training next week for sure

Total distance: 3.40 miles (5.47K): 1.97K to physical training, 1.48K physical traning and 2.02K from physical traning
Time to physical traning: 12 min, average pace: 6.15 min/k, max pace: 5.33 min/k VO2 Max: 30 ml/kg/min
Physical traning: 1 hour, VO2 Max: 33 ml/kg/min
Time from physical training: 14 min, average pace: 6.45 min/k, max pace: 6.10 min/k VO2 Max: 23 ml/kg/min