Wednesday Evening - Knox Masters (4km/19.5km)
Not ideal conditions at the track tonight as it was really
quite cold. Warmup consisted of 2 laps at slow jogging
pace then 5 x 30m high knee skipping
5 x 30m bum kicks
3 x 50m strides
3 x single grandstand step runs
2 x block starts etc.
various other keeping warm stuff
1 x 200m race - 2nd in 28:40 and i knew that i didn't
push the last 20m hard enough. I did run the bend
well though and did make up good ground on a
faster runner who is new to Masters. A short while
later i ran a couple of strides around 60m each and
then 4 x 3/2 diagonal grandstand step runs with the
first 3 just under 45secs and the last one just over.
Around 650m slow jogging and 150m walking to
finish up. Total around 4kms.
Hopefully the fast guy (Rowan)who came down to the
track tonight comes along regularly to give me some
more much needed competition.