Wednesday Evening - Knox Masters (5.5km/23.5km)
Warmup including 3laps slow jogging pace
5 x 30m high knee skipping
5 x 30m bum kicks
5 x 50 strides (last one 80m)
3 x single grandstand step drills
400m slow jogging pace and various other drills etc
to keep up to the mark.
1 x 200m race - 2nd in 28.2
300m slow jogging pace
1 x 100m - 1st in 13.4 (gave it everything and felt
that it was faster than that?).
200m slow jogging pace (feeling very dizzy and
nauseas).
1 x relay 1/2/3/2/1laps x 3 per team - I completed
the one and two laps and could not go on. I was
feeling quite unwell and had to pull out of the event.
Luckily someone else continued on for me.
Some time later after a couple of biscuits i ran 2laps
to cooldown. Total distance run about 5.5kms.