Sunday eve - Interval session at Knox Aths Track.
warmup 2 laps jogging then -
various sprint drills/high knee skipping etc
a few 60's on the grass building speed.
8 x 60m @ 95% with 140m walking recovery
3 x grandstand steps drills/high knee singles etc
cooldown 2 laps jogging to finish. Total about 3km
The focus this evening was entirely on speed.