Wednesday Evening - Knox Masters
Warmup consisting of 2 laps of slow jogging
followed by sprint drills and strides etc.
1 x Half mile (804.5m) done as the first half of
a mile race. I felt that i really struggled tonight
and managed only 2:48. Perhaps i was tired
or possibly my sore left knee had some effect.
A short time later i ran in a 100m which i wasn't
going to do and finished 2nd in 13.4.
I knew at about the 50m that my knee was
feeling it and i really shouldn't have run it.
Later i ran 4 x 200m @ 40s each with a walk
recovery between each of 80s. One lap slow
jogging to cooldown.


Tuesday Evening - Boxing Bags
The usual routine of 6 rounds on the bags
2 each of speedball/floor-ceiling/heavy bag.
3mins per round with 30-60s of recovery between.