Etikettarkiv: physicaltraning

Crossfit Inspired Physical Training

#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

Physical Training

#9 (Transport to) – 50 runs in 100 days – Keep  Running edition
#10 (Physical Training) – 50 runs in 100 days – Keep  Running edition
#11 (Transport from) – 50 runs in 100 days – Keep  Running edition

Tonite it was time for my first physical training this year.

This week the summer came back and it was warm and sunny so shorts, linnen, flipbelt and water belt.

# 9 So first I ran to St Hans hills (1.97K, average pace: 6.40 min/k) where the physical training would take place, the pace was ok. I have gained a few Pounds and have had a couple of heavy training weeks but it is time to do something about this. Have a plan. I promised myself I would run all the way to the meeting place and I did 🙂

Most of the Coach K Runners that I trained with tonite was not any familiar faces except Helen, Anna and Ruben.

Someone saw that I had a water belt and said that it would have been good to bring some water since it was warm. I have learned the hard way, always bring water belt even if it doesn’t look warm, you never know.

First we warm up with running around two and two and try to hit each other on arms and legs and if you got hit you did a burpee, the second round the person who got hit did 2 burpees and the one that hit did one burpee. I and Helen paired up.

Then we had a circle exercise that we continued doing two and two, 30s, went to the next exercise and no rest til the circle was finished

Pushups, then jumping jacks, the plank, lunges,long jump x 2
Squats, running back and forth between 2 cones, side planks, skating, bridges x 2

Then we took us up to the top hill and stood in a line facing the top hill, everyone chose a individual exercise to start with and then when we did each individual exercise the first person in the line ran up to the top hill and down again and then we switched exercise (took over the person’s to the right). When it was my turn I had decide that I would just push it all the way up and it did work 🙂

Last exercise was that everybody did the plank while the person at the top of the line ran down and then next etc

Felt great to be back even if some of my muscles are sore now, feel ache in my back thighs, looking forward to tomorrow

#11 After the physical training I ran back to home (2.02K, 6.34 min/k) with heavy legs 🙂

Distance: 0.94K, average heart rate: 141, VO2 Max: 33 ml/kg/min

Physical training with intervals element

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#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

Physical Training

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#2 – 50 runs in 100 days – Hardcore edition
#109 – 100 Days Of Miles Challenge

Tonite it was time for physical traning with Coach K Runners at St Hans Hill

The temperature had dropped to 12oC (54F) and it was windy so long tights, compression socks, long sleeve, fleece jacket, gloves and hat + flipbelt.

When I started the run to physical training a cold upwind hit my face, It would be a ”lovely” physical training. Something told me it would be a bit tougher tonite since I doubted I was already having fresh legs after Saturday’s tough trail run but physical training is suppose to betough.

First we started with warmup where we were touching each other on the outside of our bodies and if I got touched I did one burpee, after a while it was changed that if I got touched I did 2 burpees and the one that touched me did one burpee. The other set was to be in plank position and touch each other hands and if I got touched I do one pushup, after a while it was changed to that if I get touched I do 2 pushups and then one that touched did 1 pushup.

Exercise 1: 1 minute ”bear” walk, run back and then we did ”Jägarvila”, Since I and two girls did a false start we got punished with 10 burpees while the rest stood in ”jägarvila”. I minute crab walk run back and then we did ”Jägarvila”, 1 minute burpee jump run back and then we did ”Jägarvila”, 1 min mountain climbers.

Exercise 2: Run up to the top hill and back. And then ”jägarvila”

Exercise 3: Lunges up to the top hill with closed eyes.

Exercise 4: 1 minute squats with kick, 1 minute triple squats. circle situps clockwise and counterclockwise, 15 crunches, 1 minute squats with kick, 1 minute triple squats. circle situps clockwise and counterclockwise, 20 crunches

Exercise 5: Lunges down the top hill with closed eyes and then ”jägarvila”. When I got down and ran to my flipbelt, gloves and hat. Oh boy my front thighs were really shaky 🙂

Exercise 6: Obstacle course where every other person was doing regular plank, every other was doing straight arms plank with butt high up. The first person jumped over the person who stood in regular plank and then under the one that stood in straigt arms plank. I was not sure I would be as fast as I usually am here since my front thighs still were tired after Saturday’s tough trail run. Here I am one of the fastest normally but it was not a problem 🙂

Exercise 7: The ”idiot”. First you do one burpee, run up the hill and did 2 burpees, down the hill and did three burpees til we finished with 10 burpees at the top. Ran down and then regular plank til the last person got down. I got tired in my back after a while so I stood in the dog pose once in a while.

Exercise 8: 5 High jumps, 10 lunges, 15 jumping jacks, 20 crunches repeating this for 3 min

Total distance: 3.45 miles (5.55K: 1.98K transport to, 1.57K physical, 2K transport from)

Transport to St Hans hills: average pace: 6.22 min/k, max pace: 5.45 min/k, VO2 Max: 28 ml/kg/min, cadence: 176
Physical training: VO2 Max: 30 ml/kg/min
Transport from St Hans hills: average pace: 6.45 min/k, max pace: 6.10 min/k, VO2 Max: 24 ml/kg/min, cadence: 174

Physical training

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#33 – 50 runs in 100 days summer edition
#91 – 100 Days Of Miles Challenge

Tonite it was time again for physical training at St Hans hills. It was a bit chillier in the air even if the temperature was 19oC (66F) but I put on semi compression capri tights and a long sleeve over my CKR t-shirt. Very likely that it would come off during training.

Nice to have a working pulse belt, ran to St Hans hills over ”Mördarbacken (killer hill).

First we started with warmup where we were touching each other on the outside of our bodies and if I got touched I did one burpee, after a while it was changed that if I was touched I did 2 burpees and the one that touched me did one burpee, after a while it was changed that if I was touched I did 3 burpees and the one that touched me did 2 burpees. The other set was to be in plank position and touch each other’s hands and if I got touched I did one pushup, after a while it was changed to that if I got touched I did 2 pushups and then one that touched me did 1 pushup after a while it was changed that if I got touched I did 3 pushups and the one that touched me did 2 pushups.

Exercise 1: We rushed up to the top hill and did 50 heel raises and then we ran back.

Exercise 2: The boat, 20 crunches, the boat 20 crunches, regular plank, right foot up, left foot up, right hand up, left hand up, right foot and left hand up, left foot and right hand up

Exercise 3: Obstacle course where every other person was doing regular plank, every other were doing straight arms plank with butt high up. The first person jumped over the person who stood in regular plank and then under the one that stood in straigt arms plank. Here I am one of the fastest :-). 15 burpees and then the obstacle course again.

Exercise 4: Ran up to the top hill and back and then ”Jägarvila”

Exercise 5: Everybody did squats (we did a total of 250) while the last person in the row ran backwards around the group and the 10 dips and then backwards to the front. And then we switched til everybody had ran backwards.

Exercise 6: Low lunges to the top hill, 15 burpees, then back and ”Jägarvila”

Exercise 7: Exercis two and two where the first person stood in plank and the other person hold up both feet and then dropped each feet. Ended with 10 heavy pushups and then switched.

Exercise 8: Last exercise was burpee ”idiot”. First you do one burpee, run up the hill and did 2 burpees, down the hill and did three burpees til we finished with 10 burpees at the top. Ran down and stood in ”Jägarvila” til the last person got down.

Total distance: 3.86 miles (6.21K – 2K to St Hans hills, 1.75K physical training, 2.46K to home)

Transport to St Hans hills: average pace: 6.22 min/k, max pace: 4.47 min/k, VO2 Max: 29 ml/kg/min, cadence: 176
Physical training: VO2 Max: 31 ml/kg/min
Transport from St Hans hills: average pace: 5.16 min/k, max pace: 4.47 min/k, VO2 Max: 23 ml/kg/min 🙂 cadence: 178

I guess I ran faster home, tend to be the other way around, because it was raining.

Altitude during physical training

Very nice being back at physical training, couldn’t attend it last time because I was booked with something else and wished that I could have been there. Great group tonite that supported each other

Physical training

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#21 – 50 runs in 100 days summer edition
#81 – 100 Days Of Miles Challenge

Tonite it was physical training with Coach K Runners at St Hans hills. A warm evening so I brought my energy belt with one bottle of water and one bottle of Resorb

First we started with warmup where we were going to touch each other on the outside of our bodies and if I got touched I did one burpee, after a while it was changed that if I was touched I did 2 burpees and the one that touched me did one burpee. After a while it was changed that if I was touched I did 3 burpees and the one that touched did 2 burpees. The other set was to be in plank position and touch each other hands and if I got touched I did one pushup, after a while it was changed to that if I got touched I did 2 pushups and then one that touched did 1 pushup. After a while it was changed that if I got touched I did 3 pushups and the one that touched did 2 pushups.

Then we ran up and down the top hill

Exercise 1: Then we paired ourselves and stood in one line. The first couple jumped with the inner foot up to a bush and on the way back changed foot. The rest did ”Jägarvila”

Exercise 2: Long jump to the top hill, then we did regular plank. Too my surprise I was not last even if I was one of the last people up.

Exercise 3: Down hill doing reverse low lunges where I closed my eyes because imbalance strengthens you. Doing this with close Eyes made me move more to the left. Heard Suz say that Gabby get more to the right (I was on my way to bump into the person to the left of me) 🙂

Exercise 4: Everyone did an individual exercise while one ran up to the top hill and back, then we switched to the exercise to the right till all had run up to the top hill and back. Afterwards we were asked if the exercise that we started with still was the same exercise, if it wasn’t we did 15 burpees. If it was right we did ”Jägarvila” The exercise I started with was regular plank with head to the top hill but it had changed to regular plank with head down hill so I got punished with 15 burpees. There was one guy who asked our instructor what he needed to do to get the rest to do his exercise correct all the way. The good response from Suz was that we know why we are here so it is not really a punishment.

Exercise 5: We run up to the top hill where we paired again and did the circle both directions, then boat,, doing 10 reverse crunches and the boat again. Repeated the circle and reverse crunches

Exercise 6: Obstacle course where every other person was doing regular plank, every other were doing straight arms plank with butt high up. The first person jumped over the person who stood in regular plank and then under the one that stood in straigt arms plank. Here I am one of the fastest 🙂

Exercise 7: Rushed up to the top hill, did 10 burpees and then ”Jägarvila”. I was counting shoutint the number but when Suz got up there she has only Heard one count so we had to do 10 burpees more.

Total distance: 3.09 miles (4.97K: 1.98K to St Hans hills, 0.94K physical training, 2.05K back home)

Physical traning

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#16 – 50 runs in 100 days summer edition
#77- 100 Days Of Miles Challenge

Tonite it was physical training on St Hans hills with Coach K Runners

I run from my home to St Hans hills. When I get to St Hans it is a dirt road that get steeper at the end and I am always breathless when I get to the waiting Group. Lately I have run the ”Mördarvariant” instead since it is going to be tough anyways.

First we started with warmup where we are going to touch each other on the outside of our bodies and if I get touched I do one burpee, after a while it was changed that if I was touched I did 2 burpees and the one that touched me did one burpee. The other set was to be in plank position and touch each other hands and if I get touched I do one pushup, after a while it was changed to that if I get touched I do 2 pushups and then one that touched did 1 pushup.

Exercise 1: Everyone did an individual exercise while one ran up to the top hill and back, then we switched to the exercise to the right till all had run up to the top hill and back. Afterwards we were asked if the exercise that I started with still was the same exercise, if it wasn’t I did 15 burpees. Interesting with my exercise was that I started with bridges and it ended with crunches 🙂

Exercise 2: Long jump to the top hill, then we did ”Jägarvila”. I am definately the last person up 🙂

Exercise 3: Long jump down the hill

Exercise 4: Obstacle course where every other person was doing regular plank, every other were doing straight arms plank with butt high up. The first person jumped over the person who stood in regular plank and then under the one that stood in straigt arms plank. Here I am one of the fastest 🙂

Exercise 5: Up hill doing low lunges and Suz made me close my eyes at the end because imbalance strengthens you.

Exercise 6: Different plank exercises

Exercise 7: own the hill doing reverse low lunges. When we got down we did ”Jägarvila” til the last person got down.

Exercise 8: An exercise we have not done in a while called ”the idiot”. First you do one burpee, run up the hill and do 2 burpees, down the hill and do three burpees til we finished with 10 burpees at the top. Ran down and stood in ”Jägarvila” til the last person got down.

Exercise 9: Brutal. Ran as fast up to the top hill and ran as fast as you could down the hi..

Tonite I was beat but that is exactly how physical training should get you.

Ran back home and the pace was much slower

Total distance: 3.58 miles (5.73K)

Transport to: average pace: 6.17 min/k, VO2 Max: 30 ml/kg/min, cadence: 176
Physical traning: Distance: 1.09 miles (1.76K), max pace: 3.09 min/k, VO2 Max: 31 ml/kg/min
Transport from: Average pace: 6.43 min/k, VO2 Max: 22 ml/kg/min :-), cadence: 172

Physical training

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#12 – 50 runs in 100 days summer edition
#73- 100 Days Of Miles Challenge

Tonite it was time for physical traning with Coach K Runners at St Hans Hill

Exercise 1: Long jump to the top hill, then we did ”Jägarvila”,

Exercise 2: Long jump down the hill.

Exercise 3: Stood up and going into regular plank and then 4 mountain climbers repeated this til Suz our instructor said we were done

Exercise 4: Up hill doing reverse low lunges

Exercise 5: Circle situps, 10 reverse crunches, circle situps, 10 reverse crunches

Exercise 6: Down the hill doing reverse low lunges. When we got down we did regular plank til the rest got down

Exercise 7: Obstacle course where every other person was doing regular plank, every other were doing straight arms plank with butt high up. The first person jumped over the person who stood in regular plank and then under the one that stood in straigt arms plank

Exercise 8: 5 High jumps, 10 lunges, 15 jumping jacks, 20 crunches repeating this for 3 min

Exercise 9: Getting up to the top hill without touching the ground -> carry one person to the top hill til all people had been carried up

Exercise 10: 170 burpees one at a time while the rest did planking

Total distance: 3.30 miles (5.32K: 1.98K transport to, 1.14K physical training, 2.2K transport home)

Physical training: 0.71 miles (1.14K), time: 1:01.49.6 h, max pace: 3.34 min/k,
VO2 Max: 31 ml/kg/min

Some nice pictures to and from physical traning

Physical traning

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#3 – 50 runs in 100 days summer edition
#64- 100 Days Of Miles Challenge

Tonite it was time for physical training with Coach K Runners on St Hans hills.

June 6th I had linen at the end of the ultra race and after that I have been running in a long sleeve shirt and tights and finally today I had shorts and linen and did not freeze. What a lovely evening. There is rumors that it is going to be summer this week and I am looking forward to it a lot.

After my run Thursday last week I woke up with pain in my right knee, was a bit sore on Saturday but could run, got ache afterwards. Have foamrolled and it has helped a lot. I was a bit sore today but decided to participate and I do not have any ache yet. Really hope I can do intervals on Thursday. I need to get going with those and hilly training for my toughest challenge later this Fall.

We started with warmup: 2 and 2 in plank position where we were going to touch the other person’s hand, set 1: the person that got touched did 1 pushup, after set 1 – 10 burpees, set 2: the person that got touched did 2 pushups, the person that touched did 1 pushup.

First exercise: long jump to the top hill, 88 burpees together one at a time while the rest stood in ”Jägarvila”, down hill doing reverse low lunges.

Second exercise: everyone did an individual exercise while one ran up to the top hill and back, then we switched to the exercise to the right till all had run up to the top hill and back.

Third exercise: Up to the top hill doing reverse low lunges

Fourth exercise: 2 and 2 did circular situps where we are doing circles with our feet in opposite directions and change direction when our instructor Suz told us to switch, then reverse boat (pumping 10 times) x 2. Then regular plank, right foot up, left foot up, regular plank,
hands next to ears and up 10 times, up and rest x 2

Fifth exercise: long jump down the hill

Sixth exercise: burpee jumps up to the top hill and 10 burpees at the top and then ran back down.

Ended with 50 heel raisings

It could have been more exercises but these are the ones I remembered.

It is going to be interesting to see if I get sore core muscles tomorrow.

Total distance: 3.68 miles (5.93K: 1.96K transport, 1.93K physical, 2.04K transport)

Physical traning: VO2 Max 32 ml/kg/min

MTD: 52.53 miles (84.57K)
YTD: 489.98 miles (673.80K)

Physical traning

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#27 – 50 runs in 100 days spring edition
#61- 100 Days Of Miles Challenge

Tonite it was time again for physical traning with Coach K Runners. I knew it would be tough because I have not done any physical traning since last year due to my glutues issue that I needed to take care of and did not allow me to participate in any kind of interval traning (including physical traning) til after my ultra race June 6th.

It was a bit cold and windy so I decided to have a extra jacket and gloves and hat in the beginning that came off and 1.5K.

I really felt that it was a long time ago since I participated.

We started with warmup where we are going to touch each other on the outside of our bodies and if I get touched I do one burpee, after a while it was changed that if I was touched I did 2 burpees and the one that touched me did one burpee.

After that we ran up the hill and did 10 burpees and ran down again. I need to do more hilly training for sure 🙂

After that we did a exercise where we stand in a row and everyone does an exercise of our choice while the first person runs up the hill and down, when that person comes down we shift and I take over the exercise to the right. When we are done Suz the instructor asks if the exercise that I started is the same and if it is I do ”Jägarvila” or if it has changed I do 15 burpees.

Then we did jumps to the top hill to continue with several core exercises where I felt strong and

Then we took us down down hill by doing backwards lunges, some instability there

Then we had a exercise where we were running up half the hill with one person holding you behind and then we shifted. Ran down again and suppose to wait for the rest, which some of us had not listed to so we got punished with 10 burpees.

After that we did crab crawling to the top hill where we did a exercise where we were doing 172 burpees together but one at a time. While one person did burpees the rest of us did planking.

Then it was time again to do lunges backwards down the hill.

Finished with 5 burpees, 10 lunges, 15 jumping jacks and 20 crunches.

Here are the warriors that participated tonite

Good to be back and it will be physical training next week for sure

Total distance: 3.40 miles (5.47K): 1.97K to physical training, 1.48K physical traning and 2.02K from physical traning
Time to physical traning: 12 min, average pace: 6.15 min/k, max pace: 5.33 min/k VO2 Max: 30 ml/kg/min
Physical traning: 1 hour, VO2 Max: 33 ml/kg/min
Time from physical training: 14 min, average pace: 6.45 min/k, max pace: 6.10 min/k VO2 Max: 23 ml/kg/min

Gabby's Challenges

Challenges that I am participating in

Etikettarkiv: physicaltraning

Crossfit Inspired Physical Training

Physical Training

Physical training with intervals element

Physical Training

Physical training

Physical training

Physical traning

Physical training

Physical traning

Physical traning