I've been on a bit of a taper week as I have my 20k walking race tomorrow afternoon in London.
Tuesday I met a friend for a 6.5 mile walk. We set off from the Red Lion in Shoreham up to almost the top of Truleigh Hill (approx 30 minute gradual climb). Then a jog descent off road down a steep flinty path to the village of Bramber. From here we switched back to walking and picked up the Downs Link Path, which is flat and off-road to bring us to the end of our lap. Time on feet 71 minutes. Feeling a little vatigued due to hunger.
Then rested again until Thursday. Just did a 6.5km walking session on the treadmill which consisted of a short warm-up followed by 8 x 3 minute reps (2min at 9.5km/hour followed by 1 minute at a pace increasing each rep b 0.2km/hr, from 10.0km/hr to 11.4km/hr). Then a warm down of about 1km at 7.2km/hr with light hand weights walking whilst doing should presses, bicep curls, tricep swings and lateral raises (madness I know
).
So tomorrow is the big day. The National Race Walking Assoc 20km at 2:15pm. It looks like it is going to be another hot one. The forecast is 18 deg and sunshine. The course is around a 2km cycle track (Redbridge Cycle Circuit nr Ilford) so I doubt that there will be much, if any shade on the course.
