Wednesday Evening - Knox Masters
Warmup consisting of 2 laps jogging then
4 x 50m strides with sprint drills added then
4 x single grandstand steps aiming for fast feet
followed by 80m then 100m strides gradually
increasing in speed. Another lap of jogging
and a few practise starts.
1 x 3 x 200m (6min) relay (Team 1st) followed
after a break by 7 x 133m @ 80% with 133m of
very slow jogging between each one. I had a
5min break after the first 4. These were done
using cones to divide the track into three sections.
Did a few practise javelin throws and a short jog
to finish up.