Wednesday Evening - Knox Masters
Had to run to the track tonight as the car was
broken! Once i got there i continued with some
sprint drills and strides etc. 1 x 200m race
1st in 27:99 (only .03 outside my PB) and i'm
very happy with that as i had nobody to chase.
A short time later 1 x 60m race 1st in 8.04PB.
I then tried to run a 3km but only got to 1800m
and decided that was enough as i had done
enough with a good night's racing etc.


Monday Evening - Treadmill Intervals
Warmup 1km slow jogging pace then a couple
of sets of sprint drills to loosen up.
4 x 200m @ 16inc12 with 2mins walk recovery
between each. Around 400m slow jogging to
cooldown. This was essentially a speed and
hills workout.