Tuesday - Back to a bags routine with the 3 bag setup.
(heavy bag, floor to ceiling and speed ball). 3 mins on
each with about 30 secs rest between x 2 sets makes
for a good solid burst for 20 mins or so. Really good for
the stomach muscles and the stamina.

My aim late afternoon or tonight is a timed run over
my usual lake course of 1170m (must try to break 5mins)

Tuesday afternoon/evening - got out for my timed 1170
and misjudged the pace again. I went out slowly thinking
that i would be able to kick with about 450 to go. I didn't
really have too much left. Certainly not enough to make
up for the slow pace.
The Garmin showed a 12kph average pace for the distance.
I really need to push that up gradually to 16kph over the
coming weeks. I'm going to have to really push for stamina.
That will help anyway for my 400's - i need to be able to
sustain a fast pace for as long as possible. My goal is still
to break 60 for 400m by the end of December!