Thursday Evening - Leg Speed/Drills (3)
Warmup 1400m on the treadmill - various jogging then
5 x 30m high knees
5 x 30m bum kicks
1 x 400m slow jogging pace
3 x 50m strides
5 x double step ladder runs timed at -
12:05/11:61/11:66/11:06/10:49
4 x single step ladder runs
I finished off with a cooldown run for 8mins.
(Total distance 4kms)


Thursday Morning - Medium Recovery Run (4)
This morning's 10km run was slotted as a recovery run.
I was a little surprised by the time at the end which
was 56:42. I did feel for most of the run like my legs
were sore and stiff from Masters so i expected to run
about probably 58:30 or so. This time though the last
10mins or so felt better than all that went before it.