Wednesday Evening - Knox Masters (7.5/23.5/132.6km)
Warmup including 5laps of the track chatting with
Wilco then 3 x high knee skipping, 3 x bum kicks,
3 x single grandstand step runs and several strides
and run throughs.
1 x relay (100/200/300/400) i ran the 200m leg and
we won out of about 4 teams (2:47)in quick time.
1 x relay (4/6/8km) i ran the 4km leg in 19:36 and
that just shows that i am quite out of form when it
comes to the longer stuff at the moment. Over a
minute outside my PB for 4kms. I finished up with
a cooldown jog of around 600m. Total around 7.5km


Tuesday - Rest Day (Due to work commitments)