![\"physical](\"http:\/\/gabbychallenge.glundh.se\/wordpress\/wp-content\/uploads\/2015\/10\/physical-training_151020.jpg\")
<\/a><\/p>\nSo we ran to the dirt road where we would have all the exercises and did the following exercises<\/p>\n
Warm up 8 min (4×2 min):
\n6 lateral flaxion
\n10 low squats
\n10 pushups
\n6 burpees
\n10 back liftings<\/p>\n
Hill exercise (several sets):
\nFrog jumps
\nLow lunges
\nCrab walking
\nThen 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 \ud83d\ude42<\/p>\n
<\/p>\n
30s-30s rest between each exercise
\n40s-20s rest between each exercise
\n60s-0s rest between each exercise
\nSkijumps
\nBurpees
\nSquats
\nAt the end I had a minor dyspnea, had to close my eyes and just keep going on that last set<\/p>\n
Pushups:
\nStarted with standing in straight arm plank
\n30s standing in straight arms plank then 5 pushups
\n25s standing in straight arms plank then 4 pushups
\n20s standing in straight arms plank then 3 pushups
\n15s standing in straight arms plank then 2 pushups
\n10s standing in straight arms plank then 1 pushups<\/p>\n
After a while I had to take off my fleece and early gloves and hat<\/p>\n
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.<\/p>\n
Now I have sore front thighs and left groin but it is definaley worth it<\/p>\n
Some results to report:<\/p>\n
Transport to – average pace: 6.19 min\/k, cadence: 178, VO2 Max: 29 ml\/kg\/min
\nPhysical training with intervals element –\u00a0 VO2 Max: 32 ml\/kg\/min
\nTransport from –\u00a0 average pace: 6.34 min\/k, cadence: 182, VO2 Max: 25 ml\/kg\/min<\/p>\n
Total distance: 4.44 miles (7.15K)<\/p>\n
Results from physical training<\/p>\n