Thursday evening - Backyard Circuit Grass
About a half hour session involving 5mins
of jogging to warm up then -
several circuits on the grass using the cones
and the agility ladder with only short breaks
in between. To finish up about 5 more mins
of slow jogging. A nice little session!


Thursday morning - recovery jog
40mins of slow recovery jogging this morning
and i really struggled. I did the same session
last week about 2mins quicker. Legs were very
sore from last night and that continued during
the day.



Wednesday evening - Speed session (Knox Track)
No Masters tonight (others at the Run/Ride/Run)
Warmup various including 2 laps plus
4 x 50m strides very easy then several
single stair drills for fast feet followed by
more strides building the effort.
A session of starts and accelerations up
to around 70m (around 3 to 30m then 3
more to around 70). 2 x 150m sprints
at around 95% (didn't feel good doing them
and felt slow). Then i did a session of
4 x grandstand steps with a short break
between each followed by around 600m
of slow recovery jogging to finish up.


Tuesday - rest day