Thursday morning - Slow Recovery Run
40mins of slow recovery running locally
and again a struggle from start to finish.


Wednesday Evening - Knox Masters
Warmup quite long including 2 laps then
4 x 50 strides then 6 x single grandstand steps.
More warmups including 80m strides more
steps and a few 120 run-throughs with the
sprinters.
1 x 200m race (1st in 29.74 against a very strong
headwind) followed by another lap of jogging then
1 x 3 x 400m relay (Team finished first).
Loosened up a little before attempting to do
8 x 200 in 36/200 in 90 floats but only did 2 before
realizing that i had done too much and to leave it
for another day. Did another 2 jogging laps to
cooldown to end the evening.