#15 – 50 runs in 100 days summer edition
#76- 100 Days Of Miles Challenge

This afternoon I ran a hilly long run with some other Coach K Runners.

Roger joined me from my home and at St Hans hills we met Eva and Malin.

So the plan was to run first 2 laps on St Hans Hills and then a 6K flat run and then come back and run 2 laps on St Hans Hills.

I chose to run the “Mördar variant” at Mördarbacken which is a bit tougher, interesting thing is that I also saw a Spanish slug (= Mördarsnigel) on that hill.

Perfect weather.

After 2 laps Eva ran back home and Roger, Malin and I ran on the flat run. Discussion for today was triathlon sprint, crawl, biking, max pulse among other things.

The flat run went well. After the flat run Roger decided that he had done his part so then it was Malin and me left but Malin’s knee started to hurt and I told her to get back home and not continue with me on those two last laps on St Hans hills which I finished alone.

St Hans hills was occupied by a lot of Freesbee players but I did not get hit in my head.

On the last lap I ran down the down hill hill once more and up the top hill before it was time to run back home.

Issue free which feels really good.

Distance: 14.53 miles (23.39K:1 .85K to St Hans, 21.54K Hilly run), time: 2.41 h

Transport to: 178
Hilly long run: 13.35 miles (21.5K), time: 2.30 h, average pace: 7.01 min/k, max pace: 5.55 min/k,
VO2 Max: 30 ml/kg/min, cadence: 172