#3 – 50 runs in 100 days summer edition
#64- 100 Days Of Miles Challenge

Tonite it was time for physical training with Coach K Runners on St Hans hills.

June 6th I had linen at the end of the ultra race and after that I have been running in a long sleeve shirt and tights and finally today I had shorts and linen and did not freeze. What a lovely evening. There is rumors that it is going to be summer this week and I am looking forward to it a lot.

After my run Thursday last week I woke up with pain in my right knee, was a bit sore on Saturday but could run, got ache afterwards. Have foamrolled and it has helped a lot. I was a bit sore today but decided to participate and I do not have any ache yet. Really hope I can do intervals on Thursday. I need to get going with those and hilly training for my toughest challenge later this Fall.

We started with warmup:  2 and 2 in plank position where we were going to touch the other person’s hand, set 1: the person that got touched did 1 pushup, after set 1 – 10 burpees, set 2: the person that got touched did 2 pushups, the person that touched did 1 pushup.

First exercise: long jump to the top hill, 88 burpees together one at a time while the rest stood in ”Jägarvila”, down hill doing reverse low lunges.

Second exercise: everyone did an individual exercise while one ran up to the top hill and back, then we switched to the exercise to the right till all had run up to the top hill and back.

Third exercise:  Up to the top hill doing reverse low lunges

Fourth exercise: 2 and 2 did circular situps where we are doing circles with our feet in opposite directions and change direction when our instructor Suz told us to switch, then reverse boat (pumping 10 times) x 2. Then regular plank, right foot up, left foot up, regular plank,
hands next to ears and up 10 times, up and rest x 2

Fifth exercise: long jump down the hill

Sixth exercise: burpee jumps  up to the top hill and 10 burpees at the top and then ran back down.

Ended with 50 heel raisings

It could have been more exercises but these are the ones I remembered.

It is going to be interesting to see if I get sore core muscles tomorrow.

Total distance: 3.68 miles (5.93K: 1.96K transport, 1.93K physical, 2.04K transport)

Physical traning: VO2 Max 32 ml/kg/min

MTD: 52.53 miles (84.57K)
YTD: 489.98 miles (673.80K)