{"id":2586,"date":"2015-07-21T19:38:26","date_gmt":"2015-07-21T17:38:26","guid":{"rendered":"http:\/\/gabbychallenge.glundh.se\/wordpress\/?p=2586"},"modified":"2015-07-21T19:38:26","modified_gmt":"2015-07-21T17:38:26","slug":"23-39k-hilly-long-run","status":"publish","type":"post","link":"https:\/\/gabbychallenge.glundh.se\/?p=2586","title":{"rendered":"23.39K Hilly long run"},"content":{"rendered":"<p>#15\u00a0&#8211; 50 runs in 100 days summer edition<br \/>\n#76- 100 Days Of Miles Challenge<\/p>\n<p><a href=\"http:\/\/gabbychallenge.glundh.se\/wordpress\/wp-content\/uploads\/2015\/07\/IMG_2768_150721.jpg\"><img loading=\"lazy\" class=\"alignnone size-medium wp-image-2589\" src=\"http:\/\/gabbychallenge.glundh.se\/wordpress\/wp-content\/uploads\/2015\/07\/IMG_2768_150721-300x300.jpg\" alt=\"IMG_2768_150721\" width=\"300\" height=\"300\" \/><\/a><\/p>\n<p>This afternoon I ran a hilly long run with some other Coach K Runners.<\/p>\n<p>Roger joined me from my home and at St Hans hills we met Eva and Malin.<\/p>\n<p>So the plan was to run first 2 laps on St Hans Hills and then a 6K flat run and then come back and run 2 laps on St Hans Hills.<\/p>\n<p>I chose to run the &#8221;M\u00f6rdar variant&#8221; at M\u00f6rdarbacken which is a bit tougher, interesting thing is that I also saw a Spanish slug (= M\u00f6rdarsnigel) on that hill.<\/p>\n<p>Perfect weather.<\/p>\n<p>After 2 laps Eva ran back home and Roger, Malin and I ran on the flat run. Discussion for today was triathlon sprint, crawl, biking, max pulse among other things.<\/p>\n<p>The flat run went well. After the flat run Roger decided that he had done his part so then it was Malin and me left but Malin&#8217;s knee started to hurt and I told her to get back home and not continue with me on those two last laps on St Hans hills which I finished alone.<\/p>\n<p>St Hans hills was occupied by a lot of Freesbee players but I did not get hit in my head.<\/p>\n<p>On the last lap I ran down the down hill hill once more and up the top hill before it was time to run back home.<\/p>\n<p>Issue free which feels really good.<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"http:\/\/gabbychallenge.glundh.se\/wordpress\/wp-content\/uploads\/2015\/07\/results_150721.png\"><img loading=\"lazy\" class=\"alignnone size-medium wp-image-2588\" src=\"http:\/\/gabbychallenge.glundh.se\/wordpress\/wp-content\/uploads\/2015\/07\/results_150721-300x231.png\" alt=\"results_150721\" width=\"300\" height=\"231\" \/><\/a><\/p>\n<p><a href=\"http:\/\/gabbychallenge.glundh.se\/wordpress\/wp-content\/uploads\/2015\/07\/altitude_150721.png\"><img loading=\"lazy\" class=\"alignnone size-medium wp-image-2594\" src=\"http:\/\/gabbychallenge.glundh.se\/wordpress\/wp-content\/uploads\/2015\/07\/altitude_150721-300x131.png\" alt=\"altitude_150721\" width=\"300\" height=\"131\" \/><\/a><\/p>\n<p>Distance: 14.53 miles (23.39K:1 .85K to St Hans, 21.54K Hilly run), time: 2.41 h<\/p>\n<p>Transport to: 178<br \/>\nHilly long run: 13.35 miles (21.5K), time: 2.30 h, average pace: 7.01 min\/k, max pace: 5.55 min\/k,<br \/>\nVO2 Max: 30 ml\/kg\/min, cadence: 172<\/p>\n","protected":false},"excerpt":{"rendered":"<p>#15\u00a0&#8211; 50 runs in 100 days summer edition #76- 100 Days Of Miles Challenge This afternoon I ran a hilly long run with some other Coach K Runners. Roger joined me from my home and at St Hans hills we met Eva and Malin. So the plan was to run first 2 laps on St [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[2,9,17],"tags":[26,50],"_links":{"self":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/2586"}],"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=2586"}],"version-history":[{"count":0,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/2586\/revisions"}],"wp:attachment":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2586"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2586"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2586"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}