Saturday Morning - Jells Park
At Jells Park this morning and thought i'd get
a run in while Jack was nearby playing soccer.
I ran at around 5.30-5.45 pace for 3k
and then had a short walk to cool down just a
little before doing a series of roughly 100m
strides at a fast relaxed pace (6 actually) with
a brisk walk between each one. After that i
then started jogging back to the car which was
another 1km. Total distance around 5kms.


Thursday Evening - Boxing Bags
The usual set of 6 x 3min rounds on the boxing
bags (speedball/fl to ceil/heavy) with 1min
between each round.


Wednesday Evening - Knox Masters
The usual warmups consisting of slow laps
and sprint drill then -
1 x 45s NOSP in which i ran 300m in 44.00PB
followed this up with 1 x 80m in which i finished
1st in another new PB time of 10.59 (from 10.8)
After a little jogging i ran 4 x 100m strides at
a fast relaxed pace to finish up.