#33 – 50 runs in 100 days summer edition
#91 – 100 Days Of Miles Challenge

Tonite it was time again for physical training at St Hans hills. It was a bit chillier in the air even if the temperature was 19oC (66F) but I put on semi compression capri tights and a long sleeve over my CKR t-shirt. Very likely that it would come off during training.

Nice to have a working pulse belt, ran to St Hans hills over “Mördarbacken (killer hill).

First we started with warmup where we were touching each other on the outside of our bodies and if I got touched I did 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, after a while it was changed that if I was touched I did 3 burpees and the one that touched me did 2 burpees. The other set was to be in plank position and touch each other’s hands and if I got touched I did one pushup, after a while it was changed to that if I got touched I did 2 pushups and then one that touched me did 1 pushup after a while it was changed that if I got touched I did 3 pushups and the one that touched me did 2 pushups.

Exercise 1: We rushed up to the top hill and did 50 heel raises and then we ran back.

Exercise 2: The boat, 20 crunches, the boat 20 crunches, regular plank, right foot up, left foot up, right hand up, left hand up, right foot and left hand up, left foot and right hand up

Exercise 3: 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. Here I am one of the fastest :-). 15 burpees and then the obstacle course again.

Exercise 4: Ran up to the top hill and back and then “Jägarvila”

Exercise 5: Everybody did squats (we did a total of 250) while the last person in the row ran backwards around the group and the 10 dips and then backwards to the front. And then we switched til everybody had ran backwards.

Exercise 6: Low lunges to the top hill, 15 burpees, then back and “Jägarvila”

Exercise 7: Exercis two and two where the first person stood in plank and the other person hold up both feet and then dropped each feet. Ended with 10 heavy pushups and then switched.

Exercise 8: Last exercise was burpee “idiot”. First you do one burpee, run up the hill and did 2 burpees, down the hill and did three burpees til we finished with 10 burpees at the top. Ran down and stood in “Jägarvila” til the last person got down.

Total distance: 3.86 miles (6.21K – 2K to St Hans hills, 1.75K physical training, 2.46K to home)

Transport to St Hans hills: average pace: 6.22 min/k, max pace: 4.47 min/k, VO2 Max: 29 ml/kg/min, cadence: 176
Physical training: VO2 Max: 31 ml/kg/min
Transport from St Hans hills: average pace: 5.16 min/k, max pace: 4.47 min/k, VO2 Max: 23 ml/kg/min cadence: 178

I guess I ran faster home, tend to be the other way around, because it was raining.

Altitude during physical training

Very nice being back at physical training, couldn’t attend it last time because I was booked with something else and wished that I could have been there. Great group tonite that supported each other