#15 (Transport to) – 50 runs in 100 days – Keep  Running edition
#16 (Physical Training) – 50 runs in 100 days – Keep  Running edition
#17 (Transport from) – 50 runs in 100 days – Keep  Running edition

Tonite it was crossfit inspired physical training at St Hans hills with Coach K Runners, a new type of physical training.

Decided to wear linnen, shorts, flipbelt and water belt.

#15 was 2.01K transport run to St Hans hills with pace: 6.23 min/k and VO2 Max: 29 ml/kg/min.

We were a bigger group today.

#16 – Physical training

First the two instructors informed us what crossfit is and how it would work tonite.

Started with mobility first.

Then it was time for all the crossfit exercises

Started with warmup where we worked 2 and 2, exercises for  40 sek, rest 20 sek.
Bear walking – Airsquats  – On person did bear walking while the other one did airsquats and then we swithed
Burpees – The seal
Situps – Jog

Then we continued with

Warmup 2 och 2, jobba 40 sek, rest 20 sek.
Bear walking – Airsquats
Burpees – The seal
Situps – Jog

Workout 2 and 2:
AMRAP, 5 minuter per part. 1 minute rest between each part

Part 1
20 Leglevels
20 Airsquats
20 Donkey pushups

1 min rest

Part 2
20 Situps
20 Mountain Climbers
20 s ”Jägarvila” (=90,degrees) rygg mot rygg (count to 30)

1 min rest

Part 3
20 Folding knife
20 Burpees
20 Jumping Squats

1 min rest

Part 4
20 sek Plank together (count to 30)
Sprint together
20 pushups with clap together

1 min rest

20 Walking Plank
20 Reverse Burpees
20 Lunges

At the end I was quite tired so it was just to push it.

Forgot to start the pulse watch so I got distance: 0.32K and VO2 Max: 29 ml/kg/min

#17 was 2.03K run back to my home with pace: 6.45 min/k, VO2 Max: 38 ml/kg/min