Wednesday evening - Knox Masters.
warmup around 1.5km's of jogging and strides.
1 x half mile hcp - 5th in 2:43 which was quite
a good result given the weather conditions which
were very windy and wet. I finished very hard over
the last 150m with the last 200m in 35s. Then a
1 x 200m - 1st in 29:09 with nobody in front of
me to chase home. A lap of slow jogging to
stay loose and then 4 x gstand step drills each
in around 30s and some more jogging to coodown.
5km's all up for the night and a decision now to
really focus on my middle distance speed in my
training. I will cut down my km's for a while but
increase the speed at which i will run them.


Wednesday morning - core strength
Around 30mins or so of various core drills.
A lot of time spent with situps and crunches.