Wednesday evening - Knox Masters
warmup 2km's including about 1400m of slow
jogging and 600m of stride work.
1 x 804.5 (half mile) Hcp - 8th in 2:40 (slow)
400m jogging to loosen up post race then
1 x 200m - 3rd in 28.85 after slowing the last
10-15m or so which wasn't too bad.
another 2laps of slow jogging to again loosen
up followed by 3 x grandstand steps drills with
60s interval. Another lap or so of jogging to
cooldown.