Wednesday Evening - Knox Masters (3.5km/12.5km)
My turn for duty tonight so i just ran early in the program.
Warmup 3 laps slow jogging pace then
3 or 4 sets each of high knees and bum kicks.
3 x block starts and around 5 or 6 80-90m strides.
1 x 1000m race (12th in about 3:59) which is really
slow for me but i didn't intend on going too hard as
there was a 150m sprint to come.
1 x 150m (6th in around 20s) i tried quite hard this
time but just struggled and didn't feel quick at all.
The rest of the night was helping out with duty but
i did get a bit of a cooldown run in - probably around
400m.