Wednesday Evening - Knox Masters
Warmup including 2 laps of the track followed
by 5 x 50m strides with high knees easy pace.
Another lap of the track followed by various step
drills in the grandstand. Another lap of jogging
and 2 x 100m strides followed by some easy
start drills and butt kicks etc.
1 x 1000m Hcp race in which i totally misjudged
the pace in the first 600 passing the post in 2:19
and finishing off the last lap in 80s for a slow 3:39
which is way off my PB by some 16 seconds.
About 20mins later i took part in a 6lap spiral race
starting from the inside lane and finishing in lane 7.
The time for that was 12:52 which wasn't bad as
the distance i believe is about 2.5kms. Cooldown
consisted of 2laps of slow jogging to finish up.