Wednesday evening - Knox Masters.
A very humid day today which didn't really ease up
much this evening. Warming up included various
jogging laps and run throughs. I was going to run in
the mile but pulled out because of the heat. I ran the
200m leg of the 200/400/800m relay and after
my leg we were leading well but by the end of the
race we finished 5th of 5 (never mind).
After that a lap of jogging then a series of quick
100m run-throughs gradually building to good speed.
Another lap of jogging to cooldown.


Wednesday morning - Treadmill Fartlek.
Around 6km's of fartlek running on the treadmill
this morning including the warmup and cooldown.
Followed this up with a set of chairdips and pullups
fo finish off.