#5 – 50 runs in 100 days – Hardcore edition
#112 – 100 Days Of Miles Challenge

Tonite it was again for physical training but with intervals element with Coach K Runners at St Hans hills with instructor Karin

Temperature: 12oC (54F) so winter tights, compression socks, long sleeve, fleece, gloves and hat.

Ran from home to the physical training and met up with the rest.

Here are the warriors of this evening

So we ran to the dirt road where we would have all the exercises and did the following exercises

Warm up 8 min (4×2 min):
6 lateral flaxion
10 low squats
10 pushups
6 burpees
10 back liftings

Hill exercise (several sets):
Frog jumps
Low lunges
Crab walking
Then rushing up to the top of the dirt road. At the end rushing up to the top of the dirt road burned in my legs 🙂

30s-30s rest between each exercise
40s-20s rest between each exercise
60s-0s rest between each exercise
Skijumps
Burpees
Squats
At the end I had a minor dyspnea, had to close my eyes and just keep going on that last set

Pushups:
Started with standing in straight arm plank
30s standing in straight arms plank then 5 pushups
25s standing in straight arms plank then 4 pushups
20s standing in straight arms plank then 3 pushups
15s standing in straight arms plank then 2 pushups
10s standing in straight arms plank then 1 pushups

After a while I had to take off my fleece and early gloves and hat

I should have brought my reflective vest and headlight, it is dark now at 6.30 pm when it is time to run back to home.

Now I have sore front thighs and left groin but it is definaley worth it

Some results to report:

Transport to – average pace: 6.19 min/k, cadence: 178, VO2 Max: 29 ml/kg/min
Physical training with intervals element –  VO2 Max: 32 ml/kg/min
Transport from –  average pace: 6.34 min/k, cadence: 182, VO2 Max: 25 ml/kg/min

Total distance: 4.44 miles (7.15K)

Results from physical training