Between a Brick session and Brian

Let me explain firstly what a brick session is for those of you who may be reading this and blissfully unaware of the wonders of it.  It can be a varied combination of swim, bike and run components and is aimed at helping you train for the demands of going from swim to bike and bike to run.  The need to do these when training is essential, some people find the change from prone position when swimming to upright position difficult and some find the change from the circular movement when cycling to running painful and slow.  You have to be aware that the change is never going to be easy but you can train your body to get ‘comfortable’ quicker….. (Yeah right)

 

Brian and I met at East Calder at 8.30 am on Saturday morning.  It was a lovely sunny morning and this helps psychologically.   It was only me training again, which is lovely although I would like someone else to share the pain please!

 

The route at East Calder is not an easy one.  I have not done any brick sessions since I trained for my last tri, which was 2 years ago now so no route for me is easy. The route is downhill, flat and then a killer of a hill that seems to go on for ever, turn and come back, you could say it was a palindrome of a  2 mile route.  Initially the park was empty of dog walkers so I could just go for it and not worry about anybody getting in my way.

 

It was as you would imagine really difficult and it wasn’t about to get any easier. Off the bike and run, OMG I had forgotten how bad it felt and to make matters even worse the first part of the run was up hill.  Brian could tell by my face that my thighs were burning and my heart and lungs were about to burst so he only sent me on a little short burst of a run to get me back into that feeling.

 

Bike 1  – 10 mins 53

 

After my 5 minutes rest I was off again, I am slightly competitive and determined and because of that I was going to beat my time.  There were a couple more dog walkers than there had been and a guy on a mountain bike, nothing that I couldn’t handle.  The first part was fine but then disaster, my gear shifter was playing up I could not come down from the top ring I was going at walking pace and worst still I could hear the mountain bike guy behind me; he ain’t going to catch me I thought and from somewhere I got power in my legs and before I knew it I was turning on my way back.  Off the bike at the top and this time I remembered to take my helmet off, it was a little bit easier going from bike to run but oh still so sore.

 

Bike 2 – 10 mins 47

 

I was feeling really good at having beaten the time.  Off I go again although by now everyone had decided to get a dog and go for a walk.  I was not some people’s favourite person, whizzing past them and although I was making them aware of my presence some people just become oblivious to the world around them.  I felt the first part went really well and I thought I was going faster and then just at the bottom of the hill going home my gear shifter did its usual again but this time I just didn’t have the power left and to top it all I had a ‘mutt’ of a dog chasing my feet.  I had to get off and push my bike for about 100 yards.  Demoralised and pain riddled I got to the top and off I went on the run.

 

Bike 3 – 11 mins 10

 

 The times are not the best ever recorded and if you put it into perspective the best time would mean that over the 20K for a sprint triathlon would give me a bike time of over one hour 5 mins.  I need to keep training and it would be great to have company.

 

 Angela

Bricking It

‘Bricking it’ Today was my first brick session with someone else present, and my first for ages as I tend to avoid them – they make my legs hurt! This meant I was going to have to do it properly and also there was no escape. The route was the same as Angela described in her blog – across Almondell park by the route of down a big hill, up a big hill and turn and do it in reverse. I have run this route a number of times so knew where the hills are and just how hard they can be on the legs, but it is totally different on a bike. Then off the bike and run around the car park, short but sharp. Conditions were fair to cr*p, chucking it down, leaves everywhere and dog walkers behind every tree – I thought they all hid when it was wet, how wrong can you be. I was also expecting Paul along to share the pain, but he had decided to stay tucked up in bed (where were you Paul!!) The first time out was really about checking out how it was, how well I can operate on wet slippy roads and sussing out the gears. I did get chased by a spaniel cross for some distance (helps with keeping the speed up) and I am sure the dog walkers all thought I was mad, but I made the first cycle in 10:53, which was ok, then jumped off the bike and ran off around the car park, complete with helmet on. A couple of minutes recovery and off I went again, this time I knew what to expect and also where I could really go for it, and was getting more confident on the down hills so made it in 10mins dead. The run felt tough again, but I did remember to leave my helmet behind, and my quads were complaining like mad and the first 50m is uphill so although the run is short, it is not easy. After my two minutes rest I was off for the third and final time, determined to get under 10mins. However, a very vague group of dogs and walkers did mean I had to slow for a bit (dog fur in the gears is such a problem to clean out) so came back in 10:27, and the run was dreadful – it was getting harder each time not easier. Overall, it was actually a great session. I know I need to do this more regularly, and also it is good to have someone there to keep an eye on what I am doing. It would be great to have someone to race against to keep the pressure on, and once the leaves are away I am sure I can get the times down (as long as the ice stays away). Once I recovered from the immediate activity I felt I had worked ok, but next time I am sure I will be better and have a clearer idea of what I am doing.

Swim Technique Class

If there is something to get your head in the right place for training again it is to do it continuously.

 After my brick session on Saturday I had enlisted myself for the swim technique class at Clifton Hall on Sunday.  I really enjoy swimming and I can usually push myself in the pool although having not done any pool training for about 7 months perhaps that would be different now.

 

At poolside there were 4 of us.  2 advanced swimmers and 2 people who could swim but just needed to hone their technique.  Joe swims with the Livingston Dolphins and you can tell, he is fast, efficient and the one thing he has on his side that we didn’t … age.

 

10 lengths warm up for me and then the inevitable happens.  “Angela, your arms are coming across your body again” That sentence is not music to my ears.  I knew from that moment on I would be doing stuff that would make me correct that really bad habit and I wasn’t wrong; long doggy paddle, short doggy paddle, pull only, tap, short catch up and long catch up.    All designed to ensure my arms are where they should be and I am as efficient in the water as I can be.  Does it work?  Yes it absolutely does work and you do notice an incredible difference in your speed through the water.  My problem is when I get tired I go back to what comes naturally as I loose focus and stop concentrating on my technique.

 

One and a half hours later I was feeling really good, I was tired but I thoroughly enjoyed it.  Today my triceps hurt, my biceps hurt, my shoulders hurt and my neck hurts but I would be up for it all over again.

 

Angela

My First Time !

Will I get big doing this!

My Kettle Bell Experience “Anybody up for a free Kettle Bell sesh” the e-mail said. I am up for anything free; yes I would like to try that. I put the date in my diary so that I would remember – Saturday 27th June. I hadn’t even thought about what a Kettle Bell looked like never mind wondering what the 11/2 hours free sesh would do for me. I should have known that it would involve pain!

When checking with hubby if anything was planned for Saturday afternoon, I asked him if he had any idea what a Kettle Bell was. Yes and he promply drew me a little drawing. They are heavy he said, you might like to think again it could hurt your elbow. You see I have what I have been told is ‘tennis elbow’ I don’t know how as I have never played tennis……. I was now beginning to have second thoughts (as is the norm with me) I e-mailed Brian, can I do it if I have tennis elbow and will it hurt my weak back? Yes, and it will help your elbow and No it won’t hurt your back. Saturday afternoon came and only Ann Ritchie and me (aka victims) and obviously Brian were up for the free sesh.

I have to say that hubby’s drawing was spot on! His description was also spot on, they are heavy. I was given the 8kg ones; the other lady had her own ‘girlie pink’ one which was heavier than 8kg. Brian had brought along a bag of chalk. I have always wanted to ‘chalk up my hands’ just like the Olypmic gymnasts. So you can imagine I had it everywhere, it was like a snow storm. Away we go, Brian had us doing all sorts of things which, I am sure looked almost ‘weird’ if you were watching. I could start to feel my back hurting and stopped, I can’t seem to ignore back pain. Brian reasured me that it does actually help back pain, Ann has suffered back pain for a long time and thanks to Kettle Bell training finds it helping her back. My elbow bothered me less although I was aware of it hurting. I found myself really enjoying it even though it was hard; it is amazing how quickly 1 and half hours passes when you actually enjoy something.

Brian did keep saying to me that I would hurt in my legs and back in a couple of days, this didn’t stop me really trying hard. I almost have this sadistic feeling that if it hurts afterwards then it must have done something. I drove back home feeling really good, my legs were that wobbly way which I usually experience going from bike to run in a triathlon. By Saturday night I was having problems getting out of the chair without pain. Sunday morning was another story; OMG how sore was I? My back ached, my legs ached and I had promised my daughter that I would take her to the Royal Highland Show, how was I going to cope with all that walking? Sunday night was particularly bad although I put it down to the additional effort of walking about for 4 hours.

Monday was a little better and by Monday afternoon I was back to normal. My elbow was OK; and I have to say that it has bothered my less since. I would recommend this type of training to everyone. Yes it is hard, yes the Kettle Bells are heavy but it beats doing weights in a gym anyday. I would love to do it again and hopefully I will.

Blog by Angela Robb

Ayr OW Triathlon 21st June 2009

I set off for the Ayr Open Water Sprint Triathlon at 8.30am with the

weather looking fair but not feeling in the best of form. Training has

been a little hit and miss over the last six weeks so I had been

concentrating on brick sessions as the run had let me down at

 Bishopbriggs and Driffield.

 

I arrived early for registration but the kindly official signed me in

anyway! The rain started almost immediately and the river Doone (the

location for the 750 metre swim) looked as uninviting as it did last

year. At just after 11 am the race briefing was complete and we headed

for the water; cold, smelly and very crowded! Last year we set of in

waves but this year it was every man (and women) for themselves. I

made a particularly poor start and struggled for the first 350 metres,

only really making any headway on the second lap. In the end my swim

proved to be a disaster; more than two minutes slower than last year,

so as I mounted the bike there was a lot to do.

 

The bike leg is an “undulating” single lap affair with a couple of

really fun downhill sections on the return that make up for the

grinding up-hill first 10km. I felt pretty good on the hills and

decided I could afford to push myself a little harder. Big mistake. At

16km I had serious twinges of cramp in my left leg and was forced to

ease up. I lost several places and probably two more minutes. I

managed to get my feet out of my shoes with 500 metres to go, had a

good dismount, apart from both shoes launching themselves into the

stratosphere and nearly taking the bike marshals head off when the

pedals kept spinning and the shoe hit the deck. T2 was painful; cramp

was clearly in evidence but the brick sessions paid off.

 

The run starts with a wicked climb but, having completed that section,

it’s literally all downhill. I picked up my pace, kept a high cadence

and pushed for the line. It felt like a good run and it was; below 21

minutes 40 seconds, my best ever split in a triathlon.

 

I grabbed some food and a drink and went back to the car to change.

The Ayr Triathlon club usually put out the results on the day so I

went back to the finish to get my official time. I knew I was about a

minute slower than last year but I wanted the run split! As I walked

up to the finish they were announcing the Age Group winners and the

next words out of the announcers mouth were: “and the winner of the male super vet.

category is Paul Miles”! So I came home with enough prize money to

cover my fuel cost and a very big grin on my face!

 

My results: Swim – 17min 11seconds (Sorry Brian; really terrible, I’m

ashamed!), Bike – 42mins 1sec., Run – 21mins 32sec. A total of 1hr

22min 44sec. 40th overall and 1st in the Super vet. category.

 

 Paul M.

Hairy Haggis Team Relay

or hairy legs!

 If someone suggested you run 26.2 miles in 22˚C, most people would think that you were mad. However, I was one of the 17000 dedicated athletes (aka mad people) who turned up in the centre of Edinburgh yesterday morning to do just that. The difference between me and the 13104 marathon entries was I would only be running 4.7 miles. Yes you have guessed it I was one of the 4060 team relay entries.

Three of my colleagues and I entered the race at the beginning of the year, thinking, we will have loads of time to train. We pulled straws to decide who did what leg. It was set Denise would do The Royal Leg (8.1), Suzanne would do The Cock and Pan leg (5.4), Margit would do the Gosford Leg (8.0) and I would do the Glory Leg (4.7). I get the easy part I thought.

Denise is training for her first triathlon and does loads of running, Suzanne is like a bullet and is just a natural runner, Margit is determined and has been dedicated to running and me….. Well there’s a story!!!

The day arrives, I have never been to a marathon event before and so didn’t know really what to expect. There were loads of runners in the ‘zone’ the ‘fun’ runners beginning to panic and think “what have I done”. Overall the atmosphere was excellent helped by the fantastic weather. Each relay team member has a slotted time to be at the changeover areas except of course the starter. I wished Denise well as she went to her start point. She started with the masses and finished the 8.1 miles in 1hr 9mins – on target. Suzanne then took the metaphorical baton on her leg, the temperature was increasing steadily. She came in in 46mins 35 – on target.

Margit starts her leg at exactly 11.03. My race nerves were beginning to kick in. I never thought about the heat as I was waiting by the river and there was quite a ‘chilly’ breeze. Margit finished her leg in 1hr 10mins – ahead of target. It was up to me to bring the team home. OMG how hot was it when I started. Everything you read says ‘stay out of the sun between 12 noon and 3pm’. Not us, we were running home. It was so hot and whilst my legs were OK, my problem was the sun was burning me (I had sun cream on). I took some water at the station, doused myself in it and then promptly stood on a bottle which had a lid on it and so had no give and went over on my ankle, ouch ouch ouch. I managed to get myself back but my rhythm had gone a bit.

The support en route from locals was fantastic although if I heard “not far to go now” once more I think I would have screamed. People were out with garden hoses dousing runners in cold water, people were handing out jelly babies and jelly beans, it was fantastic and it was this that kept me going. My finishing time was 44mins 36 although my own watch showed 44.01 either way not the fastest time. Would I do it again? Probably not, there is loads of waiting about. We all saw Suzanne onto her bus at 8.00 am and I wasn’t running until 12.15. Then afterwards getting the bus back to the city took almost an hour.

I had left the house at 7.00 am and didn’t get back until 5.00pm so a very long day. Thankfully the weather was conjusive to sitting about so that was one good thing. The people who ran all 26.2 miles have my complete respect. Well done to them all.

Driffield Sprint Triathlon: 17th May 2009, Driffield Sports Centre, Yorkshire

 Driffield is a lovely market town in Yorkshire, about 40 miles east of York. I took part in the Driffield event last year so this was my first opportunity to get a “like for like” comparison of my performance development. The weather was fine and dry but there was a “bit of a breeze”! Although described as a sprint triathlon the pool based swim is only 400 metres so “real” sprint swimmers are at a small advantage. For the rest of us it just makes the event a little easier! The first heat set off at 08:15 and I set off in heat 8 at 10:00am.

There were four swimmers out of a potential five in my lane and I was the last swimmer to go. It became clear within the first two lengths that two swimmers were not going to be able to hold to their “predicted time” so I found myself in the very fortunate position of swimming on the feet of a competitor at a most agreeable pace! I stayed on the feet of the lady concerned for the entire swim and left the pool in good shape, entering transition in a time of 7 minutes 37 seconds; not quick but not too bad. My swim partner ( a much younger lady of thirty something) was out of transition before me and the bike leg was clearly her “thing”. I managed a good first 10km and passed “pool lady” on a long drag up hill but she reappeared and then disappeared on the downhill stretch! I finished the bike leg in 35 minutes 23 seconds but my swim partner was out of sight.

This bike leg was too quick for me and I was in trouble; When I started to take me feet out of my bike shoes about 400 metres from the dismount point I had twinges of cramp in both legs and getting my running shoe on wasn’t fun. The run was a three lap affair and the first lap was agony. My focus was just on finishing the event, if I could just push through the cramp. Then, towards the end of lap one, my luck changed; I spotted “pool lady” a few hundred metres ahead and set off in pursuit. Having a goal other than just survival made all the difference. I caught and passed “pool lady” just before the end of lap two and although my run time was terrible (over 24 minutes).

 I managed an overall time of 1hr 7mins and 13secs; a three minute PB! It was a great day and, after lunch with friends, I set off for home and was unloading the car by 7:30pm. It was only then that I spotted (or rather didn’t spot) my front bike wheel wasn’t in the car and wasn’t on the bike; I’d left it in the car park! There is a happy ending; having e-mailed the event organiser I received the great news that another competitor found the wheel and passed it to them. It’s on its way home as I type…..
Paul Miles
final position 4/16 supervet category

Race Report: GTC Krystal Klear Bishopbriggs Sprint Triathlon, 3rd May 2009

By By Paul Miles

The Bishopbriggs Tri was my first event of the 2009 season; I failed to get an entry for the East Fife Tri, which I had planned to be my first outing of the year. The good news was that the first heats set off in the pool after 1:30pm and my heat didn’t start (heat 7 of 9) until almost 3:00pm!

Better news came in the form of a bike section taking place on roads closed to traffic and a run that was a very flat route, along the canal towpath. The not so good news: very windy during the entire event, the roads were greasy from rain that fell during the first heats and, although the bike route was closed to traffic, it also consisted of four laps with dead turns at each end. The steep hill, almost immediately after transition, added to the fun. My swim times so far this year has been almost a minute and a half off my PB so I entered an estimated swim time of 15 minutes for the 750 metres. On the day this proved to be pretty accurate but this may have been because I was the fastest in the lane with no nice feet to swim off! I managed to avoid my usual “lost in transition” moment and was on my bike in just over a minute.

The bike leg felt long and my concerns about the dead turns were fully justified. The first lap took me over eleven minutes and resulted in my worst bike time ever of 43:01; it must have been more than 20km! I managed a pretty good T2, 52 seconds, but followed this with a slow run, finishing in 22 minutes 54 seconds. The lesson here was to ensure I include more brick sessions in training. Disco legs were fully in evidence during the first half of what should have been a 21 minute run.

 With an overall time of 1hr 23min 18sec I managed 78th position out of the 200+ entry and a very pleasing 7th in my category. Would I do this event again? Yes, with more brick sessions in training and practising dead turns on the bike I reckon I could better my performance by 5 minutes, honest!

Pentland 10km

Angela meets her Beelzebub!! 

Brian invited us to an informal chat about TEAM T.O.D and the plan for meeting up once every month to do either a Run, Swim or Bike.  Only Mirren and I could make the Sunday night informal chat and after our long overdue catch up and laughter we decided the team would meet on the first Saturday of the month and the first one would be 6^th June.  We said our ‘cheerio’s’ and left looking forward to the 6^th June.

 The next day, I thought I can make the first Saturday in May and if Brian could why couldn’t we do a run?  I decided to e-mail him and ask the question.  I did feel a little cheeky but if you don’t ask you never know! Why o’ why didn’t I keep my big e-mail mouth shut???  “Yes, no reason why not” came the reply from Brian.  We arranged to meet at 11 am on Saturday 2^nd May.  Little did I know what I was agreeing to!

 I convinced myself that it could not be as bad as I was imagining in my head.  After all I work for GORE-TEX® footwear and part of what I do is train retail members of staff who do this type of thing for fun.  

The big day arrived; I adorned my new Salomon GORE-TEX® XT Wings, the new off road running shoe.  My heart rate monitor and watch all primed and ready to go.  Brian got out of his car limping, “sore knee?” I questioned.  In my head I was thinking that will be a stroke of luck, he won’t be able to go fast.  How wrong can you be?  

Perhaps you should understand a little about Angela the runner.  Run on average about 3-4 times a week. Usually cover about 4 miles at each run.  Not fast but steady.  Only run around Livingston therefore always hills involved somewhere.  Now I know the difference between a ‘hill’ and a ‘hiiillll’.  The furthest I run is 10K, running isn’t my thing.  I do it only because you have to run in a triathlon and it keeps the weight off and I like to be an inspiration to my children.

 “The distance from this gate to the other gate is 3 miles; so round trip of 6 miles which is 10K, OK?”  Brian informed me with great enthusiasm. “OK let’s go”.   

‘Beep Beep Beep’ my heat rate monitor was going off the scale and we had only been going about 10 mins!  My legs were heavy already, why?  OMG what had I done?  For those of you who know me, quitting is never an option.  I will moan and groan and have been known to swear on the odd occasion but I can honestly say that the ‘Q’ word had entered my head and was not for leaving.  

“Keep going” Brian was so encouraging,

“I can’t do this Brian” I was so pathetic “I have to stop”.

“No don’t stop you can do it, this is the worst part I promise” Brian tells big fat fibs.  I had to stop running and walk.  I just could not run anymore.  I have never ever encountered anything like that before.  I could not see anything other than a hill going up.  I so wanted it to flatten out but it didn’t.  I felt like crying and all that I could think about was we have only done about a mile so I had another 2 to do and then I had to come back.  

At last a flat bit, I could run and chat.  The view was fantastic.  It was a lovely day even if a little breezy.  I rounded the corner and yes you’ve guessed it another hilllllll.  Brian noticed my tension and started to give me yet again some great words of wisdom.  

“Don’t think about the hill”. “Kriss Cross the hill and take little steps looking just slightly ahead of yourself”

 Ok I had come this far, so little steps and kriss crossing the hill, I could feel my legs working hard, I could feel the steepness of the hill, but you know what I got up that hill, for me it was the inspiration for the rest of the run. 

We reached the other gate we had come half way.  Yipee!! 

“Ok I will give you a couple of minutes rest” Brian said

 Standing at the gate at the bottom of the hill looking at what I had to run back up.  Again Brian noticed my worry.

“OK let’s walk up this bit first” He said 

We started our walk/run back.  We walked for about 10 minutes back then we started to jog and we ran all the way back to the start. 

I looked at my watch 1hr 24 mins not the fastest 10K I have ever done but it certainly was the hardest.  

Did I enjoy it? In a weird way I did I had achieved something I would never have done on my own.  Will I do it again? Yes, although I don’t think I will ever be a hill runner though.

 Without Brian beside me though, I would have given up.  

Thanks Brian you are Mr Motivator

 www.teamtod.co.uk

Sprint Grids

 

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Sprint workouts

It’s the same thing day in day out, you have a plan for your running programme or a session in place and do it repeatedly thinking it will get you fit, or you get to the stage where it feels like a chore rather than enjoyable.

We all know that we have to challenge our bodies in order to progress ourselves both mentally and physically so as a new challenge the Team at T.O.D Coaching has put together the following sprint workouts in order to get you re motivated and put a bit of fun into your workouts. The sets all have three fitness levels so you don’t feel left out in any way.

21’s

You require two lines 10 meters apart, for example the base line to the touch line on a Rugby pitch is approximately 10 meters apart.
The session requires you to complete the set number of sprints in a minute or under see the table below for an example.

 

Level
Beginner Sprint Reps 13 Sets 4 Time 60 seconds Rest 30
Intermediate Sprint Reps17 Sets 6 Time 60 seconds Rest 20
Advanced Sprint Reps 21 Sets 8 Time 60 seconds Rest 10 

3 T’s
The Trauma Triangle

Although markers are required for this session a triangular flowerbed in a local park, running from the soccer pitch side line to the centre spot and out the other side back to the start position constitutes a triangle, or quiet simply three little sticks will do.

Choose a point on the triangle this will be your start point,
On the first repetition complete the circuit as fast as possible this has to be a maximum best effort. Once completed record your time and add the run time to the set rest time as per the table below, this time then gives you a run rest time.
The faster you run the grid under the run rest time the longer the rest period e.g beginner- run rest time 90 seconds, they run it in 60 seconds they have 30 seconds rest before they go again.

Some coaches/ trainers will traditionally double your time to give you the required rest, this is great if you want to complete the set in the same time every circuit. As you progress through the levels distances can be increased and sets can be all out efforts for a set number of rounds.

 

Run Rest time example
Beginner completes the circuit in 50 seconds table rest time is 40 seconds this equals a total run rest time of 90 seconds.

The runner should complete the circuit in less than 90 seconds the faster they go the longer rest they get.
Beware of hitting the target time each time in this case 90 seconds as this will mean no rest and become an endurance set.

 

Level
Beginner Sets 8 Run, Rest = Time + 40secs Markers (distance apart) 15
Intermediate Sets 10 Run,Rest, = Time + 30secs Markers (distance apart) 20
Advanced Sets 12 Run,Rest,=Time+20secs Markers (distance apart) 25

 

Alternatively the triangle could be run as follows with the recovery being the walk jog part of the set, however the more tired an individual gets the longer they take on the recovery phase.
For a beginner they walk the first side of the triangle, jog the second and third.

 

Level
Beginner Sets 10 Tempo walk, jog ,jog Markers(distance apart) 15
Intermediate Sets 12 Tempo walk jog, sprint Markers (distance apart)20
Advanced Sets 14 Tempo jog, sprint, sprint Markers (distance apart)25

 

 

The Number Box

In this session again it requires an all effort on each rep. You will need to find an oblong shaped boxed area such as the 6 and 18 yards boxes on a football pitch or grab four twigs from a tree. The size of area can be increased or decreased at any point initially dependant on your fitness level start with the markers 10 metres apart if using cones or twigs etc.
Number the box as follows
1.Length
2.Width
3.Diagonal

 

The following table is a guide to how the box should be worked. Remember it is a sprint grid.

 

Level
Beginner Totals 5,7,9,11,13,15,17 Rest 30secs

Intermediate Totals 12,14,16,18,20,22,24 Rest 20secs
Advanced Totals 17,19,21,23,27,29,31 Rest 10secs

 

 

The aim is to run the grid as fast as possible and using the numbered sides attain the totals set out as per your fitness level, rest is jogging on the spot at the point you achieved. It is entirely up to the individual how the box is run in order to achieve the totals set out.

 

Examples
5- Could be run as 5×1, 2+2+1, 3+2, 3+1+1.
12 could be run as 12×1, 6×2, 4×3, 5+3+2+2

 

The sets above are meant as a compliment to an existing programme and as an alternative for the days that you can’t do a set for whatever reason. Use them to their fullest capabilities and you will see progressions and have fun completing them.

 

 

 

 

 

 

Note to Editors.

Brian Fernie is a Master Trainer, Triathlon Coach and International presenter; he is the founder and director of T.O.D Coaching Scotland’s Premier Personal Training Company and Bikini Bootcamp® and is a highly regarded trainer and coach.

http://www.tod-coaching.co.uk/
http://www.teamtod.co.uk/