#6 (Transport to) – 50 runs in 100 days – Keep  Running edition
#7 (Hilly intervals) – 50 runs in 100 days – Keep  Running edition
#8 (Transport to) – 50 runs in 100 days – Keep  Running edition

Decided to do hilly intervals after work at St Hans Hills.

Wore shorts, t-shirt, pink compression socks, flipbelt and water belt

FIrst I ran 1.63K to St Hans Hills.

Then it was time for hilly intervals that I would do pulse based. Would try my best to not go too far away from my threshold puls which is 160. It is tough on the longest hill and tonite I decided to ran every other interval on the murder variant (mördarbackens variant) which is much steeper in the beginning and then there is a flat part before it is time to run up the top hill

So interval 1 was on the longest hill and I got to 160 on the flank part, realized I had to share the top hill with soccer girls, hoped that I wouldn’t get a ball in my head 🙂 Maximum heart rate 162
Ran back down to the starting point.

Rested til I got to around 130.

Interval 2 I was running up the murder variant which is steeper in the beginning, got up to 169, had a flat part and got down to 154 but then on the top hill I got to 166. Ran back down to the starting point.

Rested til I got to around 130 and drank some water.

Interval 3 was on the longest hill, got up to 164. Ran back to the starting point.

Rested til I got to around 130.

Interval 4 was on the murder variant, got up to 166 on the first steeper part. And on the top hill I got up to 165. Ran down to the starting point.

Rested til I got to around 130 and drank some water.

Interval 5 was on the longest hill where I got up to 167. Ran down to the starting point

Rested til I got to around 130.

Interval 6 was on the murder variant where I got up to 166 on the first steeper part and on the top hill I got up to 166. Ran down to the starting point

Rested til I got to around 130 and drank some water.

Interval 7 was on the longest hill where I got up to 166. Ran down to the starting point

Rested til I got to around 130.

Interval 8 was on the murder variant where I got up to 166 on the first steeper part and on the top hill I got up to 164, started to get the pulse closer to the threshold pulse.  Ran down to the starting Point.

Rested til I got to around 130 and drank some water.

Interval 9 was on the longest hill where I got up to 167. Ran down to the starting Point.

Rested til I got to around 130 and drank some water.

Finally interval 10 when I ran up the murder variant where I got up to 167 on the first steeper part and on the top hill I got up to 165.

On the last intervals I got closer to my threshold pulse, it is not easy to try to stay below 160 when the longest hill start flank and then get steeper at the end. Even if I try to slow down the pace I am around 158 and then it does not take long til I am above 160.

Now with the murder variant which is steeper at the beginning and have a flat part til you get to the top hill and it gets steeper and steeper again but it is my goal to try to not get too far away from the threshold pulse.

Distance: 8.86K, time: 1.11.28 h, average heart rate: 148, average pace: 8.03 min/k, max pace: 3.50 min/k, cadence: 164, VO2 Max: 29 ml/kg/min, ascent: 336m, desc: 336m

Ran back 1.65K to home after the intervals