Wednesday Evening - Knox Masters
Warmup including 2 laps jogging followed by
the usual sprint and technique drills etc.
1 cx 65s NOSP - i chose 400m and ran it in
64.38 which i'm quite happy with and i came
second closest with my estimation.
1 x 90m - 1st in 12.48 and it felt a bit slow.
A short time later i ran 4 x 200m in 39/39/39
with the last in 36 - 90s walking recoveries.
A short easy jog to cooldown and finish up.


Monday Evening - At The Track
Warmup including 2 laps jogging and all the
usual sprint and technique drills. Again i did
a lot of work on my block starts before a set
of 4 x 100m strides at a fast relaxed pace.
Some slow jogging to cooldown and finish up.

Again no run Saturday


Wednesday Evening - Knox Masters
Warmup including 2 laps of jogging and all the
usual sprint and technique drills etc.
1 x 300m race 2nd in 44.90 which i was happy
with considering a gusty wind.
1 x 100m 1st in 13.43 - a reasonable run.
A little later 4 x 200m fast strides each in
around 41 with the last in 36 - with 90 second
walking recoveries. To cooldown some very
easy strides and a little slow jogging to finish.