Sport, training

Hill sprints – easier on a Wednesday

Finally got the dreaded sprints down today, on my way to Mayfield (apparently only 7.5K from my house). The big hill was 186m, but had smaller, steeper tableaux where I could sprint. Almost reached my max pulse today. Not a bad day for running!

Wednesday – 7.5K + a little core with Hilary in the end of her session. (She did great work and is much stronger than so! She has already got the technique down for squats and goodmornings! So proud!!)

Tuesday – 6.5K + 2 classes (FighterGirls Club + Mayfield)

Monday – About 1 mile sprints in Heathrow airport, complete with handlugage, danish butter cookies and huge Canada Goose. Huge Thank you to the about 30 other passengers who let me skip in line in Heathrow. Without you, I would have missed my flight. SAS was delayed from Copenhagen, which almost cost me the connecting flight to Cork, Ireland. The gate was closed when I arrived, but I got the flight! If you ever let someone pass you in the que, let me say on behalf of all of us: THANK YOU!!

Sunday – (Nothing) Copenhagen bound and seeing mum, dad and my dog! (te-birkes, falafel, mums duck and Christmas desert!)

Saturday – (Nothing)  Copenhagen bound. Went bananas in ‘All you can eat’ sushi, thai & chinese with two great friends (whom I miss daily over here)

Friday – Just landed in Copenhagen and went straight to my ‘old’ work place Fitness.dk Royal. 40 min. boxing with my old boss from Ekstra Bladet + 1 hour on the treadmill

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Sport, Teaching, training

Why do we train?

I just wrote and posted this in The FighterGirls Club today:

So FighterGirls – time to talk a bit about getting fit, strong and loose that weight. Over the time I’ve trained with you guys, some of you have asked questions about diet, training and weight loss.
We gonna address your questions here – please join the talk, comment, like, ask questions etc. We are all here to learn how to be better, stronger and fitter in our happy jeans ♥

First question: Why should I train?

Answer: Training is great for so many reasons!
1) Regular training makes you fitter and stronger and help you lose weight/ tone up = Looking and feeling good!
2) Training reminds you how amazing your body is (in case you forgot). When we were kids, we used to play around: run, jump, skip, climb and as adults, most of us have forgotten how much our bodies are actually capable of. Training teaches us how to move again3) Training lifts your spirit. Endorphins are released during training and make you feel good. You might have to drag yourself to gym after a busy day, but when you leave the gym, chances are 99.9% your mood is much better. (That’s true for the FighterGirls anyway ♥ )

4) Raises confidence: As you grow with your training, you’re gaining the kind of confidence that NO purchase, haircut, new bag or designer clothes can ever buy you – You gain the confidence of knowing what you’re actually capable of! That you can actually kick/ box that hard, lift those weights, make the sprints.
-And it’s the kind of confidence you can apply to other areas of your life: You’re can do it, if you put work into it!

5) …. And bloggers if you got an opinion please bring it: Why should we…
Edited:
When I started writting the above, I was actually going to adress weightloss first. But when I started thinking about it, traning is so much more than weightloss, and I thought a piece about why training is good to do, would be more in the spirit of The FighterGirls Club. Weightloss/ toning etc. are some of the results of what we are doing in the FigtherGirls Club, but it’s not the main objective.
I should also update this weeks training so far!
Tuesday:
6K 70% run
2 x Boxercise classes: FighterGirls Club & Mayfield. Both classes was amazing this Tuesday!! The crew in the FighterGirls Club getting really good and pushing on! And better still, they make me step it up too. A new girl came in – turned out she wasn’t new to the ‘boxercise’ experience at all 😀 Just really happy to see it coming together.
Second class in Mayfield was just as good! Class was packed and despite time running way to fast in this class, I think it be fair to say, all the ladies got their work cut out for them! Couldn’t help feeling a little blessed after these two classes!
Wednesday:
Morning PT session: Had a girl in the gym for an hour, to what was her first weight training with free weights (I think). She did really well, pushed through and we worked a lot on technique obviously – but she still managed to pull some decent weight for her size. I did an odd set here and there to give her a little break between some of the sets and let her muscles recover. (We didn’t work to failure, as it was a first time in gym – and I’m a strong believer in proper technique, rather than just lifting something heavy).
I’m looking forward to hear from her today 🙂
Evening set of core: Swissball joys for about 45 min. I’m working with some of my ‘old’ routine from my toning classes in Fitness.dk ABC, and I have to say, they still rock. Especially the one leg roll out, burns the crap out of the calve and bum.
Liam front squatted 110kg wednesday night! Guy is a beast! Can’t wait to my wrist and elbow are fine again – what a boxing/ weightlifting feast I’ll have 🙂
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muay thai, Sport, training

Is sprints harder on mondays?

Just home after 6x 400m sprints. And it was just not fun today. Well – it’s never really, really fun, but today seemed like a disaster. 10 bpm down from my max, only a few weeks ago, on the same track. Weird!
It felt just as hard, but heart rate monitor speaks the truth: It wasn’t.

I’m not sure if it’s due to monday – coming after a weekend with NO cardio (only strength training and muay thai). Or the fact, that I only ran 1.2K for warm up? In any case, I’ll have to do sprint test again next week and check my numbers. I did hill sprints two weekends ago, and I didn’t managed to get my heart rate up to max either. So next week – track and I, once again!

Flower photo from this summer… went by too fast (actually never really arrived here in Ireland)

Thursday:
6K 70% run
3x Boxercise classes (CIT, FighterGirls Club, Mayfield)

Friday:
6K 70% run

Saturday:
90 min Muay thai, bag work primarily, 95% kick and knees due to wrist. Right kick felt great, strong – good technique and landed 9 out 10 as I wanted it to. Left maybe 50/ 50 – definitely need to work more on this. Knees felt good. I miss boxing thou.. but was so liberating to kick again!
Strength training core x3:
20 Saxon ww/ 10kg
20 Evil wheels
2×20 sides (l&r)
2x 20 Back ext (upper and lower)

Sunday: Looking out on the rain

Monday:
6x 400m sprints
5.5 K total

Core session tonight

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