I was a bit late because I got stuck at something so I hoped that I would get there on time. When I got to St Hans Hills I saw a familiar face and knew that I was not too late anyway \ud83d\ude42<\/p>\n
Distance: 1.99K, time: 12.23 8 min\u00a0, Some Coach K Runners were already there, some familiar faces and some that I had not seen before. \u00c5ke asked me if I had a jump rope, he had some old rope that would work just fine but I told him that I did not have\u00a0one but Krutgubben had a bunch. We would later found out what we would use them for \ud83d\ude42\u00a0\u00a0First we were running to the \u00a0first place where we would do some running techniques, time would tell \ud83d\ude09 you never know with Krutgubben.<\/p>\n We started with warmup<\/p>\n The first exercise, after the\u00a0warmup, \u00a0was that we would get together two and two that had the same pace, the natural choice for me was Eva Berg and waved at her.<\/p>\n And then\u00a0\u00a0the first group (included me) would start with running with jump\u00a0rope, \u00a0if we did wrong the jump rope would get in the way, which was a challenge, I Think that I was doing OK, something between running and jumping \ud83d\ude42 and the second group would do:<\/p>\n Freezejumps and then we swithed, There were some hip exercises, that I will start doing at the gym, to strengthen my hip muscles.<\/p>\n and then we swithed, There were some hip exercises that I think that I would continue with to strengthen my hip muscles.<\/p>\n Today we did the following exercises:<\/p>\n Jumping jack special After the\u00a0warmup <\/span>it was time for<\/span> intervals.<\/span> To<\/span> prepare the body for<\/span> the intervals<\/span>, we were warming up<\/span> by<\/span> two<\/span> and two<\/span> running<\/span> forward.\u00a0The first person<\/span>\u00a0turned<\/span> off at<\/span> certain point<\/span> and ran<\/span> back<\/span>, and then caught up with the <\/span>second person that just continued.<\/span><\/p>\n Today’s intervals<\/span> was Krutgubbens <\/span>favorite<\/span> where you<\/span>\u00a0would really<\/span> pour<\/span> on<\/span> and thus<\/span> enable<\/span> the<\/span> twitch muscle<\/span> fibers.<\/span> During the intervals I was feeling that my right gluteus got upset and was not sure this was a smart thing for me to do.<\/p>\n Ended with 50 cracy jumps<\/p>\n![\"1_To_running-technique_150320\"](\"http:\/\/gabbychallenge.glundh.se\/wordpress\/wp-content\/uploads\/2015\/03\/1_To_running-technique_150320-300x204.png\")
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\naverage pace: max pace: 5.33 min\/k,
\nVO2 Max: 28ml\/kg\/min<\/p>\n![\"group_picture_I_150320\"](\"http:\/\/gabbychallenge.glundh.se\/wordpress\/wp-content\/uploads\/2015\/03\/group_picture_I_150320-300x225.jpg\")
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\nStepup side
\n180\u00a0degree jumps<\/p>\n
\n”Kick Ass”
\nHigh knees
\nHigh knees with high frequency
\nIndian Jumps
\nIndian jumps with long arms
\nIndian jumps with short arms
\nHedge Walking without hurdles<\/p>\n
\nToday we were working 2 and<\/span> 2. One of us <\/span>rested<\/span>. The first person <\/span>ran<\/span> 300m and ran back and the second person did the same thing,<\/span> then<\/span> the first person ran 200m and ran back and the seond person did the same thing \u00a0and<\/span> then the first person ended with 100m and the second person did the same thing <\/span>. This set was<\/span> done 5 times<\/span> \/ team<\/span><\/p>\n![\"50jumps_150320\"](\"http:\/\/gabbychallenge.glundh.se\/wordpress\/wp-content\/uploads\/2015\/03\/50jumps_150320-300x253.jpg\")
<\/a><\/p>\n![\"group_picture_II_150320\"](\"http:\/\/gabbychallenge.glundh.se\/wordpress\/wp-content\/uploads\/2015\/03\/group_picture_II_150320-300x225.jpg\")
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![\"2_running_technique_150320\"](\"http:\/\/gabbychallenge.glundh.se\/wordpress\/wp-content\/uploads\/2015\/03\/2_running_technique_150320-300x200.png\")
<\/a><\/p>\n![\"3_to_home_150320\"](\"http:\/\/gabbychallenge.glundh.se\/wordpress\/wp-content\/uploads\/2015\/03\/3_to_home_150320-300x204.png\")
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