Thursday Evening - Treadmill Intervals
Warmup 800m gradually building up the pace.
2 x 600m @ 15inc2 with a 2min walk recovery.
That is around 4min pace for the distance which
felt like quite a good session. 400m of slow
jogging to cooldown and a set of reverse arm
pullups to finish.


Wednesday Evening - Knox Masters
The night was very wet so i did most of my
warming up in the grandstand on the steps etc.
Trying to emulate the usual sprint drills before
getting onto the track for some strides etc.
1 x 800m race (6th in approx 2:46)
1 x 100m race (2nd in ???)
After these i did 5 x 100m strides at a fast
relaxed pace.