Wednesday Evening - Knox Masters
Warmup consisting of 2 laps of jogging then walking
up and down the grandstand steps about 4 times.
Then 4 x 50m strides on the grass followed by 2 sets
of diagonal grandstand steps at half pace. These were
followed by several more strides and 200's at around
37s and some starting drills etc.
1 x 300m race (1st in 46s) running from the front.
This was followed shortly after by a 7km run on the
bike track in 39mins.