Last week, I'd booked a re programme session at the Gym with Tom, the Gym Manager. I thought I better had as I was trying to work from two programmes on the same card and I had no idea what I was supposed to be doing !

I also had my blood pressure checked, as we have to every six months for access outside supervised times anyway. All was good - 118/75 with a resting heart rate of 62. Tom and I also discussed my objectives and goals for the new programme, which short term are to get as fit as possible for the British Champs in April and long term to get and maintain fitness generally for all orienteering.

With this in mind, Tom planned a programme, which I can do after work which will work on everything really. I'll be doing 20 minutes on the treadmill with some intervals at every 4 into 5th minute, either by increasing the speed or the incline or a mixture of both. I will be able to vary what I do each time too, which is good. I'll also be on the cross trainer for fifteen minutes, again doing some intervals varying the resistance level and the incline.

We then added in some weights, some free weights and some using the new piece of equipment we've just got and finished off with some abs work (my favourite ! )

So, all being well, this will work and I'll be racing around the sand dunes at the British in Scotland !