Wednesday Evening - Knox Masters
Warmup including 2laps of slow jogging then
4 x 50 strides followed by some sprint drills then
4 x single grandstand steps/1 x diagonal gstand
steps. More strides this time up to around 4 x 100
and then just keeping warm by shorts bursts of
slow jogging and running on the spot.
1 x 400m Hcp (6th in 63.2). I had to start off 32s
giving some good runners quite a start. One in
particular was given a mark of 30s and ran a 58.7
Needless to say he just kept getting further away!
Some more strides (about 4 x 100)before a solid
200m running hard off the bend followed by 2 more
150's also slingshotting the bend before 2 laps of
jogging to cooldown.