Wednesday evening - Knox Masters.
Warmup including slow laps and strides gradually
getting more intense. 1 x 600m race in which there
were only two of us. I led all the way and saved
the major effort for the last 200m. 1st in 1:57.
Then brought home the last leg of the relay which
was a 100/200/100. Another lap of the track to
loosen up then 4 x gstand step drills. Some tuck
jumps and then some cooldown laps to finish up.
5.3km's total for the evening.


Wednesday morning - core strength.
A solid session of core strength drills including
med ball/crunches/situps/pushups amongst
others.