Thursday Morning - Long Recovery Run
8.5km's of slow recovery running to help flush out
the legs from last night. As usual the thursday run
is the hardest of the week and it took 52:28 this
time. A real struggle!


Wednesday Evening - Knox Masters
Warmup including 2 laps of jogging to start then
4 x walking grandstand steps followed by 5 x 50
strides at easy pace with high knees. A few more
grandstand steps this time fast feet with high knees
followed by 3 x 100m strides upping the intensity to
about 2/3. More sprint drills including starts and
jogging backwards etc to make sure of being really
warmed up etc.
1 x 300m race (3rd in 44.7). I possibly went out a
little to hard in the first 100 to stay with the first 2
runners and then couldn't finish off the final 50m
strongly enough. I didn't really have enough left to
slingshot the bend like i want to do.
After a short break i jogged a lap to loosen the legs
and then ran 3 x bends from about 150 to the 40 to
practice running hard out of the bend. Finished off
with 4 more laps of jogging to cooldown.