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

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

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

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

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

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