Ultra training

[ida]

Tumme upp!

I am positive you have 6 k sub 36 around the corner. And 10 k before you even realize what happened.

[kallefs]

10k is the next big one

Today: climbed table top mountain. Didn't expect it to be so...mountain:ish.

[Talyn]

I am jealous that you climbed table mountain, that is very cool!

I miss Cape Town already...

[ida]

I am jealous that you climbed table mountain, that is very cool!

+1

Just by chance, I am reading a research paper at work right now about Cape Town where they write that Table mountain is a "central icon that enhaces the memorability of Cape Town". Would have been great to have had one extra day to get the full iconic experience.

[Linnéa76]

I am jealous that you climbed table mountain, that is very cool!

+1

Me too... How long did it take? Pictures?

[Speciell]

I am jealous that you climbed table mountain, that is very cool!

+1

Me too... How long did it take? Pictures?

Forever.

[baldy]

Me too... How long did it take? Pictures?

Forever.

Did you get lost, it is only a tiny mountain. Maybe the heat just got to you.

[ida]

Forever.

I guess that is part of the iconic experience

[kallefs]

I guess it was iconic, me and Speciell might have had different experiences It took about five hours up and down with a bit of sight seeing on top. Was a bit cold and windy up there and the cafe that was supposed to be there was closed so no liquid TOURISTS!

Anyway...back in Gothenburg again and in to the gym. The weights seems to have gotten heavier since I left.
Squat: up to 5x3 at 50kg
Bench: up to 5x3 at 45kg
OH press: up to 5x3 at 30kg

Then 2x200m "sprint" on threadmill total 500m in 3 min Sweaty and panting.

[Linnéa76]

Anyway...back in Gothenburg again and in to the gym. The weights seems to have gotten heavier since I left.

Already? Yeah same here, I think the weights at my gym have been tampered with while I was away, especially those that I use for squats.

[offense74]

Welcome home buddy

[kallefs]

Already? Yeah same here, I think the weights at my gym have been tampered with while I was away, especially those that I use for squats.

Already home? Yeah, that was what I thought to...

Welcome home buddy

Thanks! I found a t-shirt in my bag that didn't belong to me

[kallefs]

Today was running day!
Did a CRAZY thing and ran the trail THE OTHER WAY 5,7 km 6:24 min/km, started the first km to fast and was really tired at the end.

Also, really liking the new gps watch, soo much better than running with the phone.

Then Idas core programme, but couldn't remember how much rest between the sets. Was it the same rest time as active time? Did not matter today as I was cooking food at the same time so just did them when it fitted.

[baldy]

No excuses!

Ida's core routine

1 min regular plank. 1 min rest.
4x30 sec "three points in the ground" -plank, having one limb (arm or leg) not touching the ground. 30 sec rest between each set.
2x40 sec side plank. 20 sec rest between each set.
1 min regular plank. 1 min rest.
If equipment is available: 20 roll-ins on stability ball

To be repeated daily. Add 10-15 seconds to every exercise, when routine starts feeling to easy.

[ida]

Today was running day!
Did a CRAZY thing and ran the trail THE OTHER WAY 5,7 km 6:24 min/km, started the first km to fast and was really tired at the end.

Good going! Always fun to shake things up a bit and run the opposite way than what you are used to.

Have you thought of doing any interval training to gain endurance? Just running every hill twice could be a way to sneak in some shorter intervals in to your regular routine and from there build up towards hill sprints and such.