Wednesday Evening - Knox Masters (7.5/37.1/109.1km)
Warmup 3 laps slow jogging pace then
5 x 30m high knee skipping
5 x 30m bum kicks
3 x single grandstand step runs
3 x 100m strides
3 x 20m block starts
1 x 300m N.O.T. race (3rd in 46.4)
1 x 5km Hcp race (off 3:15) (?? in 26.11)
Very slow time but i fully expected to be quite flat
tonight as i'm about 2 weeks back into the distance
training. I should start to see improvement in about
another 2 weeks i imagine. Total around 7.5kms.