Tonite it was time for physical traning with Karin P as the instructor. Suz and I met up at the grocery store and ran to St Hans hill.

Warm up:

10 pushups with a clap -> rush back and forth
9 pushups with a clap  -> rush back and forth
8 pushups with a clap  -> rush back and forth
7 pushups with a clap  -> rush back and forth
6 pushups with a clap  -> rush back and forth
5 pushups with a clap  -> rush back and forth
4 pushups with a clap  -> rush back and forth
3 pushups with a clap  -> rush back and forth
2 pushups with a clap  -> rush back and forth
1 pushups with a clap  -> rush back and forth

I did this exercise with Åke a fast hill runner (that jumped next to me at the end of the frog jumps at the Iron of will exercise when I got dyspnea).

Hill exercise:

Crab walk to the first cone
Frog jump to the second cone
Lunges to the third cone
Rush up the hill
Side walking in plank position down to the third cone
Change side and side walking in plank position down to the second cone
Running down the hill to the first cone
Frog jumps

Circle exercise:

1. Burpees
2. Jack knife sit ups
3. Star jumps
4. Lunges

We were split up in 4 groups

Peeing dog (”Kissande hunden”) in three segments:

Leg stretched out and toward the stomach
Peeing dog (”Kissande hunden”)
Kick to the side

Brutal exercise where the pain increased during the exercise in the leg that was not doing the exercise

Idiot:

5 burpees -> Rush to the first cone, run back, run to the second cone, run back, run to the third cone, run back
4 burpees -> Rush to the first cone, run back, run to the second cone, run back, run to the third cone, run back
3 burpees -> Rush to the first cone, run back, run to the second cone, run back, run to the third cone, run back
2 burpees -> Rush to the first cone, run back, run to the second cone, run back, run to the third cone, run back
1 burpee -> Rush to the first cone, run back, run to the second cone, run back, run to the third cone, run back

Final tabata intervals (20 s exercise, 10 s rest):

2 rounds starjumps
2 rounds buttkicks
2 rounds starjumps
2 rounds buttkicks
Rush up to the top of the hill

This was the first time in a very long time that I did not get dyspnea 🙂 It will be interesting how it will be at the physical tranings next week.

After the physical traning I ran back with Suz and Johan.