Wednesday - This morning i went for a cycle around
the lake for about 35mins (13kms). Today was very
very hot so i was wondering how i would go tonight.

Tonight at the Knox Masters -
A warm night and a tough night of racing/training.
warmup consisting of 2 laps of the track plus lots
of run-throughs gradually building speed over about
60m.
800m Hcp race with me running off 40secs finishing
second on the track in an actual 2:51. This would
easily be a PB for me by a long margin.
After a brief break an 80sec NOSP where i ran from
about 460m and was going quite well until about
150m out when i had to pull out due to extreme
fatigue. Simply not enough recovery time after the
800 for me.
Around 20mins later together with another runner,
completed 3 sets of 200/150/100 with walking in
between. Then 2 x grandstand steps in fast time.
Total for the evening around 5km's - very solid.