Wednesday night - Knox Masters
warmup 2 laps slow jogging pace
5 x 100m strides gradually building pace
another 400m slow jogging pace then
various slow and faster jogging back and forth
1 x 800m Hcp race - 3rd in 2:34 PB (from 2:36)
1 x 400m slow jogging pace then
3 x 3/2 grandstand steps - 90secs recovery
3 x 200m @ 75-80% walk back recovery.
Wednesday morning - boxing bag routine
6 x 3min rounds followed by leg raises.
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