Category Archives: Fit Challenge 2015

1.98K Treadmill

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#44 – 50 runs in 100 days summer edition
#101 – 100 Days Of Miles Challenge

Tonite it was time to get to the gym.

Started with 2K running on the treadmill where I at the end gradually decreased the pace til walking mode.

After that it was biceps, triceps, shoulders, back and legs. Visited for the first time the “Cross fit” gym and felt that I was not in the way when I did my hip strengthening exercise and one hip stability exercise :-)

Ended with core: 5 min plank exercise, plank on pilates ball and then I am participating in a challenge called Fit Challenge 2015 where we do leg lifts exercises, now we are doing side leg lifts from full side plank position and it was 2×30 plus I counted to 5 and then 30s rest between and then stretching.

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Distance: 1.23 miles (1.98K), time: 15.09.4 min, average pace: 7.38 min/k, max pace: 6.10 min/k, cadence: 176, VO2 Max: 24 ml/kg/min

2.41K Treadmill

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#36 – 50 runs in 100 days summer edition
#93 – 100 Days Of Miles Challenge

Tonite I biked to the gym and started with running on the treadmill.

Started with a pace of 6 min/k (10) and increased to 10.5 after 500 m, to 11 after 1K, to 11.5 after 1.5 and 12 after 1.75K. When I have run 2K I gradually decreased the pace til walking mode. I also had a 1% incline.

I got a bit noisy treadmill but I have been having a noisier :-)

After the treadmill it was biceps, triceps, shoulders, back and leg exercises.

Ended with core: 5 min plank exercise, 3×25 planking on a pilates ball, 35 pushups to end the August Fit Challenge 2015, foam rolling and then stretching

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Distance: 1.5 miles (2.41K), average pace: 6.01 min/k

2.36K Treadmill

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#14 – 50 runs in 100 days summer edition
#75- 100 Days Of Miles Challenge

At the gym today I started with running on the treadmill. Did some stretching before I started.
Started with a pace of 6 min/k (10) and then increased the pace to 11 after 500m, then to 12 after 1K, then to 12.5 at 1500m and to 13 at 1750m. Tonite I had chosen a treadmill that made a bit more noise than usual :-) It bugs me a bit but what can I do? To be on the safe side I put on the safety string. It is such a joy nowadays to be able to run faster without being punished afterwards and I hope that it will continue this way. The plan this year is to get a bit faster out on those trails.

After the treadmill I did triceps, biceps, shoulders, back and legs: hip stability and hip strength exercises. Ended with the 5 min plank exercise, 90s regular, 90s regular with right foot up, 90s regular with left foot up, 90s right side plank, 90s left side plank, 90s reverse plank, foam rolled calves, back thighs with a trigger roller, then stretched.

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Distance: 1.47 miles (2.36K), time: 15.32.9 min, average pace: 6.35 min/k, max pace: 3.48 min/k,
VO2 Max: 37 ml/kg/min, cadence: 172

Physical training

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#12 – 50 runs in 100 days summer edition
#73- 100 Days Of Miles Challenge

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Tonite it was time for physical traning with Coach K Runners at St Hans Hill

First we started with warmup where we are going to touch each other on the outside of our bodies and if I get touched I do one burpee, after a while it was changed that if I was touched I did 2 burpees and the one that touched me did one burpee. The other set was to be in plank position and touch each other hands and if I get touched I do one pushup, after a while it was changed to that if I get touched I do 2 pushups and then one that touched did 1 pushup.

Exercise 1: Long jump to the top hill, then we did “Jägarvila”,

Exercise 2: Long jump down the hill.

Exercise 3: Stood up and going into regular plank and then 4 mountain climbers repeated this til Suz our instructor said we were done

Exercise 4: Up hill doing reverse low lunges

Exercise 5: Circle situps, 10 reverse crunches, circle situps, 10 reverse crunches

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Exercise 6: Down the hill doing reverse low lunges. When we got down we did regular plank til the rest got down

Exercise 7: Obstacle course where every other person was doing regular plank, every other were doing straight arms plank with butt high up. The first person jumped over the person who stood in regular plank and then under the one that stood in straigt arms plank

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Exercise 8: 5 High jumps, 10 lunges, 15 jumping jacks, 20 crunches repeating this for 3 min

Exercise 9: Getting up to the top hill without touching the ground -> carry one person to the top hill til all people had been carried up

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Exercise 10: 170 burpees one at a time while the rest did planking

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Total distance: 3.30 miles (5.32K: 1.98K transport to, 1.14K physical training, 2.2K transport home)

Physical training: 0.71 miles (1.14K), time: 1:01.49.6 h, max pace: 3.34 min/k,
VO2 Max: 31 ml/kg/min

Some nice pictures to and from physical traning

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2.68K treadmill

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#6 – 50 runs in 100 days summer edition
#67- 100 Days Of Miles Challenge

So now it was time to run on the treadmill at the gym.

Even if running on a treadmill is very boring there is also advantages.

What a joy, it was not HOT, comfortable temperature, stretched a bit before I started. Pulse belt decided to be with me today :-)

For a short moment I wanted to run with a comfortable pace like 6 min/k but that didn’t last very long. Started with 10 (6 min/k) and then at 500 m I increased the pace to 11, at 1K increased the pace to 12, at 1.5K increased the pace to 12.5 and at 1.75K increased the pace to 13 and then gradually decreased the pace to walking mode. When I got up to 12 I felt it would be good to put on the safety string to be on the safe side.

After the treadmill I did triceps, biceps, shoulders, back and legs: hip stability and hip strength exercises.

Then it was time for core where I first did 20s in each direction (am part of Fit Challenge 2015 where it is planks in July), made up for yesterday when I forgot to do them: 20s regular, 20s reverse, 20s right side plank and then 20s left side plank.

Then it was the 5 min plank exercise: 1 min straight arms plank on pliates ball, 30s regular plank, 30s regular plank with right foot up, 30s regular plank with left foot up, 30s right side plank, 30s left side plank, 30s reverse (instead of straight arms) and ended with 1 min regular plank (got in 30s in each direction for the Fit Challenge 2015 plank for today) in this exercise.

Then it was some foamrolling and stretching.

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Distance: 1.66 miles (2.68K), time: 15.36.4 min, average pace: 5.48 min/k, max pace: 3.58 min/k,
VO2 Max: 30 ml/kg/min, cadence: 176 :-)

1.89K treadmill

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#26 – 50 runs in 100 days spring edition
#60- 100 Days Of Miles Challenge

After my ultra race June 6th I decided to have two weeks time out from running and today it waz time to get back running again.

Started with 2K running on the treadmill at the gym. Forgot to stretch before but did not run into any issues. Started with a pace of 6 min/k (10) and after 1K increased it to 10.5 and after 1.5K incrased it to 11. When I got to 2K I gradually decreased the pace every 10s til I was walking.

After that I continued at the gym with triceps, biceps and legs: hip stability exercises, hip strength exercise, lunges.

After that it was core with one plank exercise and also planking on a pilates ball. I am also participating in a pushup challenge so I did 7 regular pushups and 7 T-pushups on each side. Also after the ultra race I do calf exercises and a calf stretching exercise where I stretch and activate my calves. Ended with some foam rolling.

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Distance: 1.17 miles (1.89K), time: 15.01.7 min,
average pace: 7.57 min/k, max pace: 6.25 min/k,
cadence: 176, VO2 Max: 27 ml/kg/min

 

 

1.89K treadmill

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#18 – 50 runs in 100 days spring edition
#52 – 100 Days Of Miles Challenge

Tonite it was time again to bike to the gym. I did a detour to the dentist first.

Since I had such a great run Saturday I decided I would test to gradually increase the pace again every 500 m up til 1K, then I increased the pace at 1.25K and then 1.5K. It goes so much faster to get off the treadmill when you are increaseing the pace :-) No noisy treadmill this time.

After that it was triceps, biceps and a lot of leg exercises: hip stability, an exercise that I just started with again – leg extension but standing and kick back, hip strengthening, calves. Ended with core – 5 min plank exercise where the straight arms part is done on a pilates ball lately, it was not so hard today to have one leg in the air. Then some foam rolling and regular plank on a pilates ball where I draw my knees to my stomach, some stretching and then it was time to head home.

At home I did my other plank challenge: 2 min regular, 2 min right side plank, 2 min left side plank and 2 min reverse and then 28 burpees

 

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Distance: 1.17 miles (1.89K), time: 11.47.7 min,
average pace: 6.14 min/k, max pace: 4.39 min/k,
VO2 Max: 26 ml/kg/min

1.87K treadmill

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#15 – 50 runs in 100 days spring edition
#49 – 100 Days Of Miles Challenge

Tonite it was time to get to the gym again and just as most Mondays it was warmup on the treadmill  #neverskipamonday

Tonite the treadmill was silent  :-) Started with a comfortable pace of 6 min/k (10) but felt that I had to reduce it down to 9.5 . Used the security string just in case I would feel really tired in my legs after the long trail run this weekend.

After 1.65K I gradually decreased the pace every 10s til I was walking.

After that it was triceps, legs and biceps. Tonite I only did hip stability and hip strengthening exercises.

Ended with core. First I did the 5 min plank exercise with the straight arms plank on a pilates ball. First 1 min, then 30s regular plank on my elbows, 30s regular with right foot up in the air, 30s with left foot up in the air, both these are tough at the end, then 30s right side plank, 30s left side plank, 30s straight arms plank on pilates ball and then 1 min regular plank on elbows.

Then I did 19 burpees, pushup first to make up for yesterday when I totally forgot to do it.

Some stretching: did the dove position for 2 min on each side, then it was time to bike home and at home I have done 1 min and 30 min regular plank, right side plank, some protesting from the elbow, left side plank, had to get a towel to put under my elbow because it was protesting, reverse plank that was LONG and also 20 burpees, pushup first.

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Distance: 1.16 miles (1.87K), time: 13.04.2 min,
average pace: 6.58 min/k, max pace: 5.33 min/k,
VO2 Max: 5.33 ml/kg/min

 

1.76K Treadmill

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#12 – 50 runs in 100 days spring edition
#46 – 100 Days Of Miles Challenge

Tonite it was time to get to the gym again and just as most Mondays it was warmup on the treadmill  #neverskipamonday

I must have gotten the noisest treadmill at the gym. Not that treadmills are silent but from the beginning there was this rattling noise :-)  Still a comfortable pace of 6 min/k. Used the security string just in case I would feel really tired in my legs after the long run this weekend but it was not bad at all.

After 1.65K I gradually decreased the pace every 10s til I was walking.

After that it was triceps, legs and biceps. Both hip stability and strength exercises.

Ended with core. First I did some foamrolling on my back thighs and right knee and then it was time for the 5 min plank exercise where I last week changed the straight arms plank to do it on a pilates ball. Now I feel that my core muscles are working, a lot of shaking and try to keep the balance. First 1 min, then 30s regular plank on my elbows, 30s regular with right foot up in the air, 30s with left foot up in the air, both these are tough at the end, then 30s right side plank, 30s left side plank, 30s straight arms plank on pilates ball and then 1 min regular plank on elbows.

Stretching, time to bike home and at home I have done 13 burpees, pushup first because I am also participating in a burpee challenge this month

results_150413

Distance: 1.09 miles (1.76K), time: 11.28.6 min,
average pace: 6.31 min/k, max pace: 5.33 min/k

2.48K Treadmill

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#9 – 50 runs in 100 days spring edition #43 – 100 Days Of Miles Challenge Tonite it was time to get to the gym. Started with some stretching Warmup on the treadmill. 2K with a pace of 6 min/k and then after that gradually decreasing the pace every 10s til I was barely walking. It was not so bad with my right gluteus :-) After that I exercised triceps, biceps, legs where I nowadays have added an exercise where I am strengthen my hips. Still have some hard time to find where everything is after they moved things around and also got new equipment. Ended with core where I did this 5 min plank exercise. First minute is straight arms plank but it has not given me anything. Someone suggested that I do straight arms plank on a stability ball. So tonite it was first 1 minute straight arms plank on stability ball, the core muscles were definately working this time :-), 30s regular plank on my elbows, 30s regular plank with right leg up, 30s regular plank with left leg up, 30s right side plank, 30s left side plank (no pain), 30s straight arm plank on stability ball and ended with 1 minute regular plank on my elbows. Then it was some foam Rolling. I am participating in a burpee challenge so 8 burpees with pushup first (new to me), pushup might hurt my wrists later. results_150406 Distance: 1.54 miles (2.48K), time: 14.27.3 min, average pace: 5.49 min/k, max pace: 4.55 min/k