Saturday Morning - Tempo Run
Back at the soccer ground this morning and
like last time i ran a lap of the block (930m) to
warmup at easy pace. Following a few mins
later i ran another lap pushing along at a good
pace and completed it in around 4:18. To finish
i ran about another 6 or 700m to cooldown.


Wednesday Evening - Knox Masters
Warmup including 2 laps of slow jogging then
the usual sprint drills to loosen up the legs etc
1 x 300m race 2nd in 44.85 behind Bert Pelgrim
who is such a strong runner and the
World Record holder for 50km for an M50. He
is a true elite athlete and i don't mind so much
running second behind him!! A little while later
i competed in a 40s NOSP and i chose 270m
and crossed the line at 39.2 which gave me
third closest to the time. Later i ran some 200
intervals at around 41-2s with 90s standing rec
between each. I completed 6 of them. 1 lap
of slow jogging to cooldown and finish up.