Wednesday night - Knox Masters.
A cool night - track wet and slippery.
warmup 4 laps slow jogging pace then
4 x 100m strides gradually building pace
1 x 1000m race - 10th in NEW PB 3:27
This takes 13 seconds off my previous best
and smashes through my 2005 goal time!
1lap quick recovery slow jogging pace then
1 x 200m race - 2nd in 28.2 PB then another
lap slow jogging recovery and some rest.
3 x 3/2 grandstand steps (47/48) with 90secs
walk recovery before 2 more laps slow jog
cooldown to finish.
(NEW GOAL - 1000m is sub 3:20)
Wednesday morning - Boxing bags 6 x 3mins
plus leg raises.
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