Wednesday night - Knox Masters
A cool night - no wind at all.
warmup 2 laps slow jogging pace
5 x 100m strides gradually building speed
1 lap slow jogging pace then a small gap.
1 x 100m race - 2nd in 13.34 - pulled up
with a slight twinge in my left knee - last 10m.
A short break then slow jog around to 300m.
1 x 300m race - 2nd in 44.36 PB (previous 47)
A short break then 2 x 200m @75-80% with
200m walk recovery in between. 2 laps slow
jogging to finish.
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