Friday Evening - Lake Run
Weather conditions made it hard but i got through
a 3km run pushing it a bit in 15:55
which is 5:18 pace. A very warm evening.


Thursday Evening - Treadmill Tempo
A treadmill session of firstly a short warmup
of around 500m followed by 600m @ 15inc2.
This was followed by a 2min brisk walk and
then 200m @ 18inc6. Then another brisk walk
and a 500m cooldown jog to finish.


Wednesday Evening - Knox Masters
A total warmup of around 1.5kms which
included laps, strides and sprint drills then
1 x 85s NOSP race - i estimated 450m and
then ran it too fast in 73s. I was actually very
pleased with the run as a training session and
then on to the 100m - 1st in a rather slow 14.2
but no competition and a little tired and stiff
from the previous run.
Later i did about 4 or 5 100m strides in fast
relaxed mode and then 400m jog to finish up.