{"id":2187,"date":"2015-03-30T22:54:48","date_gmt":"2015-03-30T20:54:48","guid":{"rendered":"http:\/\/gabbychallenge.glundh.se\/wordpress\/?p=2187"},"modified":"2015-03-30T22:54:48","modified_gmt":"2015-03-30T20:54:48","slug":"2-39k-treadmill","status":"publish","type":"post","link":"https:\/\/gabbychallenge.glundh.se\/?p=2187","title":{"rendered":"2.39K treadmill"},"content":{"rendered":"

#7 – 50 runs in 100 days spring edition
\n#41 – 100 Days Of Miles Challenge<\/p>\n

Tonite it was time to get to the gym and lift weights and as warmup running a few K on the treadmill.<\/p>\n

The plan this year was to do some kind of intervals every week but because I did do the intervals session on the Running Technique session a couple of weeks ago I got punished. My gluteus was feeling so much better before these intervals but after that it was almost back to square one. The only one I can blame is myself so now I have to stay away from intervals for a while til\u00a0I get my gluteus back on track again.<\/p>\n

So tonite I had a pace of 6 min\/k and did not gradually increase the pace during the run, after 2K I gradually decreased the pace every 10s til I was down to walking. I was not so tired in my legs but I still put on the security string just in case.<\/p>\n

\"Results_150330\"<\/a><\/p>\n

Distance: 1.48 miles (2.39K), time: 15.04.9 min,
\naverage pace: 6.18 min\/k, max pace: 5.03 min\/k,
\nVO2 Max: 23 ml\/kg\/min<\/p>\n

Total distance in\u00a0March: 57.67 miles (92.85K), total distance so far: 262.93 miles (432.32K)<\/p>\n

\"Distance_150330\"<\/a><\/p>\n

A little less miles due to timeout for a week and have not been running any longer distances but I am on my way to get ready for the real preparation for my first ultra race in June this year.<\/p>\n

Still do foam rolling<\/p>\n

After the warmup it was biceps, triceps and legs. Have added the hip strength exercise that I also did tonite.<\/p>\n

Ended with core: 5 min plank exercise where I had my butt higher up (like the dog position in Yoga) but did not feel any difference, then it was foam rolling and stretching.<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

#7 – 50 runs in 100 days spring edition #41 – 100 Days Of Miles Challenge Tonite it was time to get to the gym and lift weights and as warmup running a few K on the treadmill. The plan this year was to do some kind of intervals every week but because I did […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[2,8],"tags":[26,63,89],"_links":{"self":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/2187"}],"collection":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2187"}],"version-history":[{"count":0,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/2187\/revisions"}],"wp:attachment":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2187"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2187"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2187"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}