Friday Evening - Street Run
Just a run in the dark around the streets etc
for 4.5km at an average of around 5:50 pace.


Wednesday Evening - Knox Masters
I was on duty tonight so only the one race
1 x 400m NOT and i picked 65s and finished
in 64.7 so i was very close but only second!
Did manage to do some warmups and cooldowns
so i got about 3kms in.


Saturday Evening - 3km run
This one didn't feel good at all and it may have
been due to the 2 (yes only 2) bourbons that
i had last night. Anyway 15:20 and it felt hard.



Wednesday Evening - Knox Masters
Usual warmup of laps/drills and strides etc
1 x 600m (1st in 1:53) then competed in a
3 man per team 400x2 relay.
A couple of laps to cooldown