Friday Evening - 3km lake run
Again a good solid 3km's tonight and slightly
quicker again also - 14:39 which is 4:53 pace.


Wednesday Evening - Knox Masters
Warmup inluding 2 laps of slow jogging then
various sprint drills - bum kicks and high knee
skipping etc and a few run-throughs.
1 x 600m race - 2nd in 1:52 which is about 7
secs outside my PB but i'm gradually improving.
A short recovery followed by 1 x 200m race
3rd in 28.7 which is still pleasing given the hard
run earlier. A fair bit of cooldown jogging at
the end of the evening following some walking
to recover from my events.