#2 – 50 runs in 100 days – Hardcore edition
#109 – 100 Days Of Miles Challenge

Tonite it was time for physical traning with Coach K Runners at St Hans Hill

The temperature had dropped to 12oC (54F) and it was windy so long tights, compression socks, long sleeve, fleece jacket, gloves and hat + flipbelt.

When I started the run to physical training a cold upwind hit my face, It would be a ”lovely” physical training. Something told me it would be a bit tougher tonite since I doubted I was already having fresh legs after Saturday’s tough trail run but physical training is suppose to betough.

First we started with warmup where we were touching each other on the outside of our bodies and if I got touched I did one burpee, after a while it was changed that if I got 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 got 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: 1 minute ”bear” walk, run back and then we did ”Jägarvila”, Since I and two girls did a false start we got punished with 10 burpees while the rest stood in ”jägarvila”. I minute crab walk run back and then we did ”Jägarvila”,  1 minute burpee jump run back and then we did ”Jägarvila”, 1 min mountain climbers.

Exercise 2: Run up to the top hill and back. And then ”jägarvila”

Exercise 3: Lunges up to the top hill with closed eyes.

Exercise 4: 1 minute squats with kick, 1 minute triple squats. circle situps clockwise and counterclockwise, 15 crunches, 1 minute squats with kick, 1 minute triple squats. circle situps clockwise and counterclockwise, 20 crunches

Exercise 5: Lunges down the top hill with closed eyes and then ”jägarvila”. When I got down and ran to my flipbelt, gloves and hat. Oh boy my front thighs were really shaky 🙂

Exercise 6: Obstacle course where every other person was doing regular plank, every other was 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. I was not sure I would be as fast as I usually am here since my front thighs still were tired after Saturday’s tough trail run. Here I am one of the fastest normally but it was not a problem 🙂

Exercise 7: The ”idiot”. First you do one burpee, run up the hill and did 2 burpees, down the hill and did three burpees til we finished with 10 burpees at the top. Ran down and then regular plank til the last person got down. I got tired in my back after a while so I stood in the dog pose once in a while.

Exercise 8: 5 High jumps, 10 lunges, 15 jumping jacks, 20 crunches repeating this for 3 min

Total distance: 3.45 miles (5.55K: 1.98K transport to, 1.57K physical, 2K transport from)

Transport to St Hans hills: average pace: 6.22 min/k, max pace: 5.45 min/k, VO2 Max: 28 ml/kg/min, cadence: 176
Physical training: VO2 Max: 30 ml/kg/min
Transport from St Hans hills: average pace: 6.45 min/k, max pace: 6.10 min/k, VO2 Max: 24 ml/kg/min, cadence: 174