Monday Evening - 3km Street & Lake Run
3kms of keeping up to the mark - just pushing
a little. 15:40 for the distance on a tricky
undulating course (5:13 pace). My aim at the
moment until further notice is to work on my
200-1000m distances.

Sunday Afternoon - Treadmill Tempo
Warmup 1km easy pace on the treadmill then
1 x 1000m @ 4:15 pace with 2degs incline.
1km easy pace to cooldown. Total 3kms
I will try doing these type of runs for a
while and see how i go with it.

Saturday
It's been a while since my last post and in that time
I've had little motivation for running and also back
trouble which kept me home from work for a few
days. Since my running has dwindled to almost
nothing i've had a number of aches and pains which
i don't think i would have had normally. Funny
isn't it how things go! Anyway i ran again at Masters
on Wednesday taking it a little easy and i ran again
in extreme heat on Friday evening (6kms).
One step at a time and hopefully i'll get back on
track - watch this space.

Oh No Not Another Week!...............

Wednesday Evening - Easy Run
As there was no Masters down at the track
tonight i decided just to do a run near my place
around the streets. 6kms all up at easy pace.
Still trying to get motivated i'm afraid.

Wednesday Evening - Knox Masters
Warmups including laps and various sprint drills.
1 x 100m race - 2nd in 14.3 into a very strong headwind.
A little jogging to quickly loosen up the legs for
the next event which was a 200m race in which again
i came 2nd in 28.9 which i'm very pleased with given
the wind etc.
I decided to stay at the track while the others
went off to do their long (bike track) races and
do some strides etc.
I ended up doing 8 x 100m strides with a walk
back to the start type recovery. These were
done at a fast relaxed pace. A slow lap of the
track to cooldown. Around 4kms total all up.