Wednesday Evening - Knox Masters (5)
Warmup including 3 laps slow jogging then
4 x 50m strides and 2 more jogging laps then
2 x walking up and down the grandstand steps
2 x 60m strides then another jogging lap then
8 x 30m block starts (without blocks) and a
little more jogging around circles keeping warm.
1 x 300m race (1st in 46.7 no competition) then
about another 300m of post race jogging before
1 x 80m race (1st in 11.17). Around 200m more
jogging before a 20min Time Trial (9laps150m).
800m of slow jogging to cooldown.