Wednesday Evening - Knox Masters
Warmup consisting of 2laps jogging then
5 x 50m strides followed by various step
drills on the grandstand. Then some longer
strides and a couple more slow jogging laps
and general drills to keep warm (jogging
backwards etc). We then ran a 3 x 200 x 3
(6mins) relay in which my team came 2nd.
To finish the evening i ran a 3km on the bike
track in 15:56 which will give me something
to work on in the coming weeks.


Wednesday Morning - Treadmill Tempo
Warmup 1.3km's slow jogging pace then
10mins @ 10.5inc2 followed by a cooldown
jog of around 700m and a set of chairdips and
pullups to finish.