Wednesday evening - Knox Masters
Warmup various including 2laps plus several
stride throughs at increasing speeds etc.
1 x 400m race - 2nd in 63.16 (best time for
about 5 months i think. Followed this up with
a quick jog of just around 2-300m to shake off
the effects of that race.
1 x 80m - 1st but timed incorrectly! Had a short
break after that before starting some speed work
mainly involving ins and outs using cones and
flat out runs of about 40m in between similar
distance floats maintaining form etc. Most of this
was done on the bend and was followed up with
a couple of laps to cooldown.