00:08we're at Don Valley Stadium in Sheffield Monday morning and this is my usual kind of training
00:14session the main focus is just getting a lot fitter a little bit stronger trying to improve
00:22some of the technical events in the throws especially in long jump and trying to perform
00:27and get ready to perform indoors during the Aviva series and the national championships here so
00:31it's working quite well so far Tony's a great coach he's coached me for a number of years now so
00:39we've
00:39got a really good kind of relationship and he writes brilliant programs and has brought me from
00:44you know junior athlete to senior athlete really well so I've got a lot of trust in his approach
00:50to coaching and you know his whole strategy and program so he's a brilliant person to work with
00:54I feel really lucky and very proud to be part of his team the thing that I have to remember
01:01is that
01:02she's no longer an 11 year old she's grown up she's she's a very mature lady who's very responsible
01:07and year on year she grows so basically my role probably dilutes a little bit year in year out
01:13at the moment she's training six days a week and that will continue once we get past sort of the
01:17Christmas time and that last month working into the Aviva series what we'll do is just ease back a
01:23little bit so she'll probably training maybe five five and a half days a week and just ease back and
01:27start to sharpen so things get a little bit quicker a little bit more ready for competition
01:32we do spend a little bit more time on my weaker events and so we cover them slightly more but
01:37generally you know and kind of an even spread and making sure that you're not neglecting one event
01:43and so it's all about just balancing the whole program making sure that everything's covered
01:46we do two or three sessions in the weights room so obviously build up all the you know strengthen
01:51all the different muscles in your body and then we do just a lot of you know short explosive
01:57sprints and I suppose mainly for the throwing events it's technique so you have to perfect your
02:03technique but then also a lot of the work that we do in the gym just to build up upper
02:05body strength
02:06I do like the technical work I like hurdling I generally don't like the hard running sessions
02:10and the 800 meter running sessions but obviously they need to be done as well but generally I like
02:16the fact that it's a variety and that it's not just the same thing every day it's always something
02:20different to keep you on your toes Aviva have been a massive part of my career they've always
02:24supported athletics and UK athletics and Aviva have been brilliant in helping us with our preparation
02:30camps before championships and they're obviously really important to make sure that we can perform
02:34you know the best we can as a team she's a very focused individual she's somebody who's quite
02:39determined and will put the work in even at a point in time where maybe the work just looks too
02:44much or too big she'll still have a bash at it and it's that kind of determination that kind of
02:49consistent working that's probably made her the success that she is you're not going to win
02:54medals if you don't train you know you stay at home and miss sessions and you know I always think
02:58about what all the other heptathletes around the world are doing I know they're training really hard
03:03especially with the Olympic year coming up so that motivates me to make sure that I'm at the top of
03:08my
03:08game as well
03:09you
03:11you
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