Friday Evening - 3km Effort Run
A 3km run with a little more effort than easy
pace and considering a longish tiring day at
work, i was quite pleased with it 15.39


Wednesday Evening - Knox Masters
The usual warmups consisting of slow laps,
sprint drills, stairs and strides etc.
1 x 1000m race where i came ??th in 3:43
which is 19s outside my PB so there's some
work to be done. Then i frantically tried to
recover as quickly as possible for the 100m.
I guess it was probably about a 10min gap
and then 100m - 2nd in 14.3. The time is slow
but i'm sure i can do better fresh.
Later i did 5 x 90m strides which were done
at fast relaxed pace. A cooldown lap to finish.