Wednesday - Knox Masters Athletics.
Warmup 2 laps slow jogging pace
6 x 100m strides gradually building speed
1 x 400m race (4th in 62.09 PB) then
1 lap slow jogging to loosen up a little
3 x 3/2 grandstand step drills (aroun 47/48s)
1 lap slow jogging to lossen up again
4 x 120m run-throughs @ 85-90% pace
2 laps slow jogging to finish. Good session!
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