Wednesday Evening - Knox Masters (5.2km/24.7km)
Quite a warm night tonight and fortunately very little
wind. Warmup including 3 laps slow jogging pace
5 x 30m high knee skipping
5 x 30m bum kicks
4 x 50m strides
3 x single step drills
3 x 40m block starts
1 x 200m race (1st in 27:65PB)
150m slow jogging pace
1 x 100m race (1st in 13:41)
2 laps slow jogging pace
4 x 3/2 double diagonal grandstand step runs
(48/46/45/45) 1:50 walk recovery between each run
400m slow jogging to finish up.
Total distance about 5.2kms.
I also got presented with a VMA pen for winning the
two sprints and running a PB! (I did drop a few hints!!)
2 comments:
Congrats on the pb.
Well done Paul. 27.65 is moving. A good sign for your 400 and 800.
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