Tonite it was time for Ski walking / running with walking poles in the dark. Last time I was doing this was Nov 12th.

Mandatory with reflective vest and headlight. When I got out the door I realized that I have forgotten my headligth and went back and got it: Started to run and was wondering where the poles were so I had to get back and get those too.

Tested to have my 2XU compression tights under my winter pants.

We were only 3 people who showed up.

Started with warmup: jogging, indian jumps, kick in the butt and then repeat 5 jumps on the right foot and then 5 jumps on the left foot x 5several repeats, then 10 long jumps x several repeats.

Then we did ski walking up the downhill hill several times. To my surprise my poles sank under me. I guess since they have standing in my hall and the snow it was not tight enough so have to stop to get to the right length and tighten them.

Then it was time for getting to the longest hill and ski walk with poles half way and then ski run with poles to the top one time.

After that we did 40 ski runs with poles up towards the top and then 20 ski walks with poles down and repeated this til we got to the top hill x 4.

Here I was the person that was less rapid then the rest.

Then we did my favorite exercise: 5 low lunges, 5 s “Jägarevila” repeated this til we got to the top. Here I was number two to finish.

Finished with 5 squats on the left foot, then 5 sqauts on the right foot x 5.

First time doing this in the snow and I also tested my new trail shoes with metal studs: VJ Sarva D´vil.

Total time: 1.39.16 h, total distance 5.62 miles (9.05K)
Average speed: 10.58 min/k, max speed: 5.42 min/k
VO2 Max: 28 ml/kg/min