{"id":8148,"date":"2019-03-29T20:54:10","date_gmt":"2019-03-29T20:54:10","guid":{"rendered":"https:\/\/gabbychallenge.glundh.se\/?p=8148"},"modified":"2019-03-29T20:54:10","modified_gmt":"2019-03-29T20:54:10","slug":"running-pain-free-19","status":"publish","type":"post","link":"https:\/\/gabbychallenge.glundh.se\/?p=8148","title":{"rendered":"Running Pain Free"},"content":{"rendered":"<p><em><strong>Gym<\/strong><\/em><\/p>\n<p>I biked to the gym after work.<\/p>\n<p>Had planned to run 2.5K on the treadmill but all the treadmills were occupied when I entered the gym so I decided to warmup with indoor rowing. Decided to increase the distance to 2K.<\/p>\n<p>Distance: 2020 m, time: 10.16 min, 5.04 min\/k<\/p>\n<p>Focus tonite was hips, triceps where I did dips, biceps where I did dumbbell, legs where I did squat with a bar.<\/p>\n<p>Ended with extra hip exercises: top leg, clam, donkey kick, bridges, fire hydrant, side kick and circle.<\/p>\n<p>Calf exercises<\/p>\n<p>Then I also did balance trainer counting to 90<\/p>\n<p>For core I did rolling toe plank increased to 40, plank did 40, boat with 10kg weight, rolling wheel. Plank with a throwing ball where I did 35, 20, 35<\/p>\n<p>Stretched and then it was time to bike home.<\/p>\n<p><em><strong>Gym<\/strong><\/em><\/p>\n<p>Decided to do indoor rowing as warmup, 2K. Felt a bit more breathless this time. Ended up with 2022m, time: 10.28 min<\/p>\n<p>Focus tonite was back where I did chinups, torsorotation, rowing and chinups, shoulders, hips, legs where I did squat with a bar and a calf exercise<\/p>\n<p>Being away on vacation for three weeks without being at the gym will get consequences. Have lost strength in my back when it comes to chinups and rowing.<\/p>\n<p>Ended with core where I did rolling toe plank, have now increased from 30 to 40, plank where I tonite did 40, boat with a weight where I this week increased from 5kg to 10kg, rolling wheel and then of course plank with a ball where I did 35, 7 and 22<\/p>\n<p>Hip tabata where I did squat to side, side lunge, wide squat, single leg crab, superman, lung to heel raise, donkey kick, plank leg raise<\/p>\n<p>Balance board counting to 90.<\/p>\n<p>Foamrolled my calves and then stretched.<\/p>\n<p><em><strong>Yoga<\/strong><\/em><\/p>\n<p>So nice to bike PowerYoga 2 tonite.<\/p>\n<p>A lot of rotation exercises, good for my back.<\/p>\n<p>The elephant did not work at all<\/p>\n<p>Nice with the dove again.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gym I biked to the gym after work. Had planned to run 2.5K on the treadmill but all the treadmills were occupied when I entered the gym so I decided to warmup with indoor rowing. Decided to increase the distance to 2K. Distance: 2020 m, time: 10.16 min, 5.04 min\/k Focus tonite was hips, triceps [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[266,15,24],"tags":[276,271,241],"_links":{"self":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8148"}],"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=8148"}],"version-history":[{"count":3,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8148\/revisions"}],"predecessor-version":[{"id":8152,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8148\/revisions\/8152"}],"wp:attachment":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8148"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8148"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8148"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}