With Madders Snr and Fat Lad on holiday, it was up to me to organise training tonight.
I used one of the sessions used by Ray Olivier on my recent course. Starting from the centre mark run to the outer corner of one penalty area, then back to the centre mark and rest. While resting your partner makes the same run and when they arrive back you set off again.
In fact you spend a lot of time resting between runs. Each run goes to the 4 outer corners of the penalty areas and to the point where the halfway line meets each touchline (like a starburst pattern). One rotation of all 6 points counts as one repetition. We did 7 altogether, with the first 3 rotations, separated by a 1 minute rest followed by a 5 minute rest, then we did the other 4, again with a 1 minute rest between each one.
We stayed pretty consistent in terms of time with each rotation taking a few seconds either side of 3 minutes to complete, including rest time. It's woken my muscles up nicely and set me up for my first competitive middle of the season on Wednesday. Calories 866, max hr 106%, average 75%.
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