Wednesday morning - boxing bags
6 x 3min rounds followed by 2 sets
of leg raises/skipping/tuck jumps.

Evening session - Knox Masters
warmup 2 laps jogging pace then
4 x 100m strides gradually building
another 1 lap jogging pace then
1 x 800m race - 8th in 2:36 PB
1 lap slow jogging pace to loosen up
3 x 3/2 grandstand steps (47/46/46)
200m slow jogging pace to loosen up
9 x 100m run-throughs 17/16/15 x 3
actually last one in 14.4 followed by
1 lap slow jogging pace to finish up.
A good solid speed session tonight."