#27 (transport to)- 50 runs in 100 days – Just run edition
#28 (hilly intervals)- 50 runs in 100 days – Just run edition
#29 (transport from) – 50 runs in 100 days – Just run edition

Tonite it was time for my first event with Coach K Runners this year.

A while ago since I did hilly intervals and it was raining a bit during the afternoon.

Hilly intervals is great when you are in a shitty mood and need to get rid of the negative energy that are surrounding you. I have been in a good mood for a while now but then yesterday things changed. I cannot wait til this negativity will be removed from my life. Soon very soon a new era of my life will start

It was 16.6oC (61.88F) so I decided to wear my running skirt, t-shirt, short socks, flipbelt and water belt with 2 water bottles.

First it was transport to St Hans hills

We were a big group tonite and it was nice seeing Åke which I have not seen in a while, Eva and Johan who has been injured but seemed to be back.

I informed the leader Mats that I would test pulse based hilly intervals

We started with warmup

First exercise was to run up and down part of Slalombacken (=Slalom hill). Tough with trying to be under my threshold pulse, short rest and then up again. Finished with running the whole Slalombacken up to the trash can.

Then we ran to the middle hill where there was a change, first doing long jump and then changing to running backwards, alternating between these two. The pulse went up above the threshold pulse during the long jump and then it was tough getting the pulse during the backward running plus the hill got steeper and steeper.

Then we ran to the circle hill where we ran down the middle, ran to the right and up on that side, down the middle and then to the left and up on that side 2 times on each side. In the beginning the pulse was fine but on the top part on the right side the pulse got above my threshold pulse and then when I got to the left side I was above 150 which makes it difficult not to go above the threshold pulse on that hill too. No rest between. Had some rest and then we did this again.

Then we had a relay exercise on the left side where I felt that it wouldn’t be fair to the team to do pulse based, there I rushed up the hill. The exercise started with that the first people in the teams went up to the top, the second person ran to the top  and did high five with the first person and the first person ran down the hill and did high five with the third person etc.

Then we ran down to the long hill where the fastest hilly people had to run further down and wait a bit til they could start running up the long hill on the regular part. The rest of us to the alternative part running up the mördarebacken (killing hill) on the right side. The pulse went way above the threshold pulse.

And then the last exercise was to run down the steepest part of the top hill (grass side) twice.

Nice being back on St Hans hills, time to spend a lot of time there to prepare for Lidingöloppet and Kullamannen. Tobbe told me he would run Lidingöloppet too. I am sure we will a group of Coach K Runners who will run Lidingöloppet

Transport to – distance: 1.96K, time: 12.36.8 min, cadence: 174
Hilly intervals – distance: 5.13K, time: 1.01.51.5h, average heart rate: 146, average pace: 12.02 min/k, max pace: 3.07 min/k, cadence: 170, VO2 Max: 36 ml/kg/min
Transport from – distance: 2K, time: 13.04.4 min, cadence: 174