Wednesday Evening - Knox Masters
Warmup including 2 laps of slow jogging then
the usual sprint drills with extra emphasis on
some backwards running drills and also strides
gradually increasing in intensity and distance.
1 x 70s NOSP in which i finished 3rd after
choosing 430m and crossing the line right
with the other placegetters.
1 x 100m - 1st in 13.51 which again i consider
very good given the cold conditions and the
lack of competition. A short time later i ran
6 x 200m intervals in around 41s with around
85s standing recovery between each (last one
in around 38s). 4 x 100m easy relaxed strides
to cooldown and finish.