Friday Evening - 3km lake run
15:36 for tonights run after a long tiring week.


Wednesday Evening - Knox Masters
The usual warmups considting of slow laps and
sprint drills/steps/strides etc.
1 x 800m hitout in lane 3 (3:00mins) run while
other were racing 1600m.
I then ran as part of the 3 x 200 x 6mins relay
in which our team placed !st with me running
the second leg.
A little later i ran a series of 100m strides at a
fast relaxed pace.


Monday Evening - 3km lake run
A good hitout of 3kms in a very pleasing 15:09