This morning Wille and I took the train up to our capital city in Sweden, Stockholm.
I had decided that I would run before lunch and dinner and have planned a 5K run.
When I have run in Stockholm earlier it has been early in the morning but now when I ran some errands after lunch there were of course a lot of cars, street lights and I did not feel running on the streets.
Knew that it was a gym at the hotel so I took a look at it before I got back to the hotel room.
Put on my running gear: shorts, t-shirt and headed down in the basement.
Had decided to run 3K and started running, it is so interesting with a treadmill, I do not like to run on a treadmill, but then I have been part of a battle when I ran on one for 6 hours, unbelievable. But it has it pros and cons.
Sweaty because there was no fan, not so good airconditioning in the gym.
And it feels that I am running much faster than the pace, I started with 6 min/k but had to get down to around 6.30 min/k.
When I had reached 3K, I decided I would run one more k and when I had 800 m left I pictured I was near the finish line and at each 100 m I shouted only 800 m left, 700 m, 600 m etc.
Finished with 24 pushups, 3×20 twisted boat with 2.5KG weight.
Right now I have problems logging into Movescount on the web so I will add the pictures later.
The original plan tonite was to run 10x500m hilly intervals on St Hans Hills.
Worked from home to be able to get up to the hills earlier, always get started earlier when I am working from home.On the 2 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.18 min/k
Thought that I heard rain before I woke up, grey morning.
Ran an errand at lunchtime when it was colder, rain in the air, on the news there had been talk about storm later so I started to think that I might head to the gym instead and do hilly intervals on the boring treadmill.
I was thinking how I would tonite on the treadmill, last time I increased each interval with 0.5%, started with 2.5%, finished with 6% which was tough. Decided that I would stick to 4% incline on all intervals.
Streched before I started doing those intervals.
Then I actually did 1.5K warmup, with a pace of 6.18 min/k, so it would be easy adding 500 m to those 1.5K.
On the 1 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.18 min/k
Put the fan on high.
1 min rest standing on the side and then had to get the distance to an equal distance so it would be easy adding 500 m so it would be approximately 1 min each rest.
On the 2 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.18 min/k
Approximately 1 min rest putting my head close to the fan and drinking water.
On the 3 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.18 min/k
Approximately 1 min rest putting my head close to the fan and drinking water.
On the 4 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.18 min/k. Started to feel the incline in my calves.
Here a couple stepped up on the two treadmills to the right of me. The guy was a bit heavier and breathed heavy and I asked him if he had put on the fan, it really helps on the treadmill but he said that he easily got a cold, not that I believe that the fan would get him sick so I continued with my hilly intervals
Approximately 1 min rest putting my head close to the fan and drinking water.
On the 5 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.18 min/k. More tired calves.
Approximately 1 min rest putting my head close to the fan and drinking water
On the 6 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.18 min/k. More tired calves.
Approximately 1 min rest putting my head close to the fan and drinking water
On the 7 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran approximately 430 m with 0% and a pace of 6.18 min/k. The treadmill stops automacially at 60 minutes. More tired calves.
Took a mini break, got off the treadmill and wiped my face and breathed for a short time
Approximately 1 min rest putting my head close to the fan and drinking water
On the 8 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.40 min/k. More tired calves. Here it started to be tougher during the 4% incline, more breathless and had to fight harder and that was how it was the last 3 intervals.
Approximately 1 min rest putting my head close to the fan and drinking water
On the 9 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.40 min/k. More tired calves.
Approximately 1 min rest putting my head close to the fan and drinking water
On the 10 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.40 min/k. More tired calves.
Here I had to step off to the side and breath for a short moment before I started the cool down.
These two hilly intervals trainings had been good preparation if I will participate in the 6h treadmill battle that Coach K Runners have had for some years now. Felt the tired feet, get more tired under my feet after a while.
At the warm up I gradually decreased the pace til I got down to walking mode.
Even if the treadmill is boring it is great that it exist when outside is not an option
Distance: 11.22K, time: 1.29.13 h, average heart rate: 154, average pace: 7.56 min/k, max pace: 5.57 min/k, cadence: 176, VO2 Max: 30 ml/kg/min
The original plan was to run 8×500 hilly intervals on St Hans hills yesterday but in the afternoon it started to rain so change of plans, biked to the gym that was planned today and hoped the weather would be better today but no such luck, it has been raining the whole day.
So I decided that I would do hilly intervals at the gym, on the treadmill and was thinking how would I do that. First time I would do hilly intervals on the treadmill.
Could I run 500 m with a certain incline or should I gradually increase the incline, many questions.
When I got home from work I was googling and found the right one at the top but changed it a bit.
Thought that I would do warm up first and then I would start with 2.5% incline but instead of having the 1 min rest after the hilly interval I decided that I would run 500 m with 0.5% incline, then 1 min rest.
Put on the fan and started my hilly interval training with a pace of 6.15 min/k. I would increase the incline with 0.5% for each interval.
First 2.5% was piece of cake, also 3%, had to put the fan on high, 3.5% no problem, no problem with 4% and 4.5%.
Then at 5% I was not sure if I could go any higher.
It said that if I would get lactic acid I would decrease the incline by 0.5%.
I survived the 5% incline.
Then I was not sure about the 5.5% incline, tougher of course but managed that too.
Then the treadmill stopped at 60 min so I took a micro pause
Then I was not sure about the last interval which would have a 6% incline, really tough but when it was 200 m left I just pepped myself to continue even if it was heavy breathing and I managed all the inclines that I had planned.
Great workout, really sweaty and tougher and tougher, I had of course the security string on
Distance: 11.07K, time: 1.14.47.9 h, average heart rate: 150, average pace: 6.45 min/k, VO2 Max: 29 ml/kg/min
Today we had another instructor who was more visible during warmup 🙂
Started with warmup when we ran around the room and did different exercises
10kg kettlebells today, there were no 8kg left so a new challenge and interesting to see how I would handle 2 extra kg’s.
Started with
Kettlebells swings
Step over stepup board
Twists
Kettlebells above your head
Triceps
Jumped over stepup board from side to side and touching the hand on the stepup board between
Person jumps (=jämfotahopp) over stepup board
Low squats with kettlebells
Fast feet
Stood across stepup board, jumped on it and high jump before hit the ground
15 reverse burpees
15 mountain climbers
15 Lunges with kettlebells
10 Reverse burpees
10 Mountain climbers
10 Lunges with kettlebells
5 Reverse burpees
5 Mountain climbers
5 Lunges with kettlebells
The last set consisted of
Folding knife (=Fällkniven) situps
Skiing either regular och lower
Burpees
Burpees
Pushups were also part of a set
Not so heavy as last time, with that said, it was still tough but a little more fit which felt great, it is starting to happening things in the right direction.
Tonite it was time for another HIT (High intensity training)
Same instructor as last time. If I have to say anything negative she is not os visible during warm up when she runs with us. The first instructor was more visible, it was clear every time it was time to change to a new exercise.
Then the HIT started, very sweaty today.
Started with touching the kettlebell with your toes 10 times
Then taking the kettlebell in the middle of your upper body while putting the leg far to one side, back to the middle, kettlebell over your head, putting the other leg to the other side, back to the middle, kettelbell over your head
Pushup where you had the right hand on the kettlebell 10 times
Touching the kettlebell with your toes 10 times
Repeating this 20s and 10s rest between x 8
Using the stepup board
First doing low squats, then jumping up and down fast
Then we were doing ”jumping jacks” at the step up board and then jumped to the stepup board
Running to the short side of the stepup board and then to the other side
Then stepping 4 times on one side, over to the other side doing the same thing
Kettlebells over your head
Triceps
Kettlebells in front of you
Stair exercise where we did mountain climbers first 10s, 20s, 30s, 40s, 30s, 20s and 10s
Sitting in boat position boxing from side to side
Jumping on the stepup board.
I might have forgotten some exercise.
Great 45 minutes.
Will see if I will regret this when I will run my first longer trail run around my favorite trail area.
