I have ended the month with 196km's which
is about the same as last month. I'm not
sure if i'll be able to do it time wise but i'd
like to try and get that figure up to about
220 or so in the next month and then maybe
up to 240. We'll see!


Wednesday evening - Knox Masters.
Warmup consisting of 3laps the track then
several stride-throughs etc.
1 x 100m as part of a 4 x 100m relay. I ran
the last leg and ran quite well except for a
twinge of pain in the usual left knee. About
10mins later i ran in a 400m race in which
i had decided that i wasn't going to give it
100% because of my knee. I ended up 2nd
of 3 in around 68secs. followed this up with
some easy interval running with a few others.
These were running about 300m at long run
pace then walking the other 100m and so on.
I then ran another 400m at easy pace then
4 more run-throughs to finish up. We then
went inside and ate a fair bit of pizza and some
rather nice scones that were put on for us.
They have a pizza night every so often and
we had a good turn out for it.


Wednesday morning - treadmill fartlek.
Warmup 1.5km slow jogging pace then
around 20mins of fartlek running with a
faster minute of running followed by 2mins
of my normal long run pace etc etc. This
was then followd by a cooldown jog of
1km and a set of chairdips and pullups.