Thursday morning - long run (slow recovery)
40mins of slow recovery running around the
local area to help get rid of last night from the
sore legs etc. About 7km's



Wednesday evening - Knox Masters
Warmup including laps/strides/single stairs/
butt kicks/skipping with high knees etc then
1 x relay (final) 2 x 200m x 3per team (1st)
after pacing the first leg and running all-out in
the second and final leg to take the win.
Ran about 3 more jogging laps after a short
while to get rid of the leg stiffness and didn't
do much else for the evening. My left knee
was a bit sore right from the outset tonight
which makes sprint training a problem at the
moment. It did however feel ok during the
second 200m effort.