Grant Wilson - Training Diary - 26/7 Sept 12

Wednesday morning started with us heading down to the beach for an hour and a half beach run at level 1. Of course with the grey sky and gusty winds it was perfect weather for the beach! Being a level 1 run we kept our heart rate to between  60-70% of our max. With this in mind we were keeping our heart rate to between 120 and 140 bpm (beats per minute). In the afternoon we headed down the gym for a squatting session. We were concentrating on technique which means some lighter weights although heavy enough still to give a good work out. By focusing on technique we were looking to be keeping our back as straight as possible and squatting down so our legs were bent to around 90 degrees. When pushing up we were also focusing on only pushing from the legs and not using our backs in any way. On Thursday we started our morning back down the gym with an hour and a half session using the bike, rowing and cross trainer machines. First of all we started with a warm up which included a short warm up run and finished off with some dynamic stretching (constantly moving throughout the stretch). We then moved onto performing a half hour on the bike machine followed by a half hour on the rowing machine and finishing off with a final half hour on the cross trainer machine. We performed our half hour on each machine at level 1 so again keeping our heart rate to around 60-70% of our max heart rate. For our second session of the day we headed through to Huntly to train with the cross country ski group. We focused on balancing and power and did this through different bounding and jumping exercises.  All the exercises were performed on the dry ski slope which with the hill made it that bit more of a challenge, but that’s just the way we like it!