#16 – 50 runs in 100 days summer edition
#77- 100 Days Of Miles Challenge

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

I run from my home to St Hans hills. When I get to St Hans it is a dirt road that get steeper at the end and I am always breathless when I get to the waiting Group. Lately I have run the ”Mördarvariant” instead since it is going to be tough anyways.

First 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. The other set was to be in plank position and touch each other hands and if I get touched I do one pushup, after a while it was changed to that if I get touched I do 2 pushups and then one that touched did 1 pushup.

Exercise 1: 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. Afterwards we were asked if the exercise that I started with still was the same exercise, if it wasn’t I did 15 burpees. Interesting with my exercise was that I started with bridges and it ended with crunches 🙂

Exercise 2: Long jump to the top hill, then we did ”Jägarvila”. I am definately the last person up 🙂

Exercise 3: Long jump down the hill

Exercise 4: Obstacle course where every other person was doing regular plank, every other were doing straight arms plank with butt high up. The first person jumped over the person who stood in regular plank and then under the one that stood in straigt arms plank. Here I am one of the fastest 🙂

Exercise 5: Up hill doing low lunges and Suz made me close my eyes at the end because imbalance strengthens you.

Exercise 6: Different plank exercises

Exercise 7: own the hill doing reverse low lunges. When we got down we did ”Jägarvila” til the last person got down.

Exercise 8: An exercise we have not done in a while called ”the idiot”. First you do one burpee, run up the hill and do 2 burpees, down the hill and do three burpees til we finished with 10 burpees at the top. Ran down and stood in ”Jägarvila” til the last person got down.

Exercise 9: Brutal. Ran as fast up to the top hill and ran as fast as you could down the hi..

Tonite I was beat but that is exactly how physical training should get you.

Ran back home and the pace was much slower

Total distance: 3.58 miles (5.73K)

Transport to: average pace: 6.17 min/k, VO2 Max: 30 ml/kg/min, cadence: 176
Physical traning: Distance: 1.09 miles (1.76K), max pace: 3.09 min/k, VO2 Max: 31 ml/kg/min
Transport from: Average pace: 6.43 min/k, VO2 Max: 22 ml/kg/min :-), cadence: 172