Wednesday Night - Knox Masters
Warmup including a couple of jogging laps followed
by a few 50m strides gradually stretching out. Then
a series of grandstand single steps from walking to
sprinting fast up with high knees and fast turnover etc.
More slow jogging and more strides moving up to 100s.
Then 3 x diagonal grandstand steps with the first one
being only 2/3rd pace to warm up etc.
A few more strides and drills preparing for my race.
1 x 200m race (1st in 28.35) with nobody to chase
again so a fairly pleasing result.
After a short break 4 x 200m (40/38/36/33) with a
walk around to the start for the next one etc.
To finish off a slow jog to cooldown of 800m on the
track.


Wednesday Morning - Treadmill Tempo Easy
Warmup 1.5km's slow jogging pace then
10mins @ 10inc2 followed by a short walk
then a cooldown jog of around 600m. To
finish up a set of chairdips and pullups.