{"id":5775,"date":"2016-07-23T13:05:30","date_gmt":"2016-07-23T13:05:30","guid":{"rendered":"http:\/\/gabbychallenge.glundh.se\/?p=5775"},"modified":"2016-07-23T13:05:30","modified_gmt":"2016-07-23T13:05:30","slug":"7-49k-hilly-training","status":"publish","type":"post","link":"https:\/\/gabbychallenge.glundh.se\/?p=5775","title":{"rendered":"7.49K Hilly Training"},"content":{"rendered":"

#38 (Transport to) – 50 runs in 100 days – Just run edition
\n#39 (Hilly training) – 50 runs in 100 days – Just run edition
\n#40 (Transport from) – 50 runs in 100 days – Just run edition<\/p>\n

Now it is time to get serious with the hilly training so I decided to run up to St\u00a0Hans Hills and do pulse based hilly training. Which means that when I am running up the hill I have to stay below 160 which is my threshold pulse.<\/p>\n

I wore linnen, running skirt, short socks, regular running shoes, flipbelt, water belt with 5 bottles of water.<\/p>\n

First I had a plan to run up and down the longest hill and then the slalom hill (=Down hill skiing hill) but during the transport run I decided for the longest hill only, the first plan was 5 times up and down and pulse based but not intervals but then I changed\u00a0my mind and decided to run 8 laps.<\/p>\n

Transport to – Distance: 1.62K<\/p>\n

So after some rest after the transport I wet my hair and face and started my\u00a0lap 1.<\/p>\n

\"IMG_3908_160723\"<\/a><\/p>\n

This hill is flank from the beginning and then get steeper at the end, approximately 400m. After half the hill my pulse went up to\u00a0 157, had to slow down but at the end I ended up getting up to 161. Ran down to the start, stood in the shades to get down to 132 in pulse before I would start my second lap.<\/p>\n

Wet my hair and face and then it was time for the lap 2, now I knew that when it got steeper I have to keep the pace down to try to stay below 160 but once again I got to 161. But for me that is ok. Ran down and decided to get to approximately 130 before the next lap.<\/p>\n

Wet my hair and face and started my lap 3, it was warm and got up to 161 again. Ran\u00a0 down again to the start.<\/p>\n

I do not recommend to to hilly training in the middle of the day in the summer but I did not have a choice today. Good for brain training but you need to bring a lot of water and during resting stay in the shade.<\/p>\n

Wet my hair and face and started my lap 4, got to 161 at the end and now a guy showed up and we both puffed out on the top. Ran down again. Half done \ud83d\ude42<\/p>\n

\"IMG_3905_160723\"<\/a><\/p>\n

Wet my hair and face and started my lap 5 and got to 161 in pulse at the end. Ran down to the start.<\/p>\n

\"IMG_3902_160723\"<\/a><\/p>\n

When I was standing in the shade resting three girls on bikes biked up the dirt road. 3 laps to go.<\/p>\n

Wet my hair and face and started my lap 6, passed the Girls, at then end I got to 162 in pulse but still ok. Ran down to the start. Only two more laps.<\/p>\n

Wet my hair and face and started my lap 7, passed the girls, they probably thought that I was nuts \ud83d\ude42 Once again got to pulse 162 and ran down again to the start. Only one more lap to go.<\/p>\n

Wet my hair and face and started lap 8, passed the girls and once again got to pulse 162.<\/p>\n

Glad that I am stubborn.<\/p>\n

\"results_160723\"<\/a><\/p>\n

\"altitude_160723\"<\/a><\/p>\n

\"heart_rate_160723\"<\/a><\/p>\n

\"heart_rate_altitude_160723\"<\/a><\/p>\n

Distance: 7.49K, time: 1.12.38 h, average heart rate: 145, average pace: 9.41 min\/k, max pace: 5.21 min\/k, cadence: 158, VO2 Max: 28 ml\/kg\/min, ascent: 243m, desc: 246<\/p>\n

Wet my hair and face and ran back to home, wet my face and hair during the transport home<\/p>\n

Transport home – Distance: 1.66K<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

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

#38 (Transport to) – 50 runs in 100 days – Just run edition #39 (Hilly training) – 50 runs in 100 days – Just run edition #40 (Transport from) – 50 runs in 100 days – Just run edition Now it is time to get serious with the hilly training so I decided to run […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[99,24],"tags":[39,51,73,103,108],"_links":{"self":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/5775"}],"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=5775"}],"version-history":[{"count":3,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/5775\/revisions"}],"predecessor-version":[{"id":5785,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/5775\/revisions\/5785"}],"wp:attachment":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5775"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5775"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5775"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}