Sunday late afternoon - Knox Athletics Track
warmup 2 laps jogging pace then
5 x 100m strides gradually building 50-80%
a little stretching and slow jogging then
2 x 400m (75/68) 5mins recovery between
5 x 120m strides at 90%
4 x grandstand steps with 1:30 walking recovery
and 2 laps cooldown at jogging pace to finish.

I'm very pleased with the second 400m today
as that is the quickest i've run one while training
by myself (68). I was running within myself but at
a quick pace. Afterwards i was breathing very
heavily so it was a hard effort but i knew i could
go a lot faster!