Wednesday evening - Knox Masters
Warmup around 2km's including jogging laps
and several stride-throughs gradually building.
Relay 300/200/100 (i ran the 300 leg) My team
came first which is a first for me in a relay!
Ran a slow lap after a bit of a break then into
8 x 150m @ 80% walking around to the 200m
and jogging to the 150 etc. Finished off with
around 600m slow jogging.


Wednesday morning - slow recovery
3km's of slow recovery jogging on the treadmill
to flush out the legs and aid in the rest process.