Wednesday Evening - Knox Masters 4.5km's
Warmup including 2 laps of jogging followed by the usual sprint
drills/strides and block starts etc.
1 x 120m Hcp - 1st in 15.37 (-4m)just catching 2 or 3 others
before the line. A short time later i ran the 2km leg of a
2/4/6km relay on the bike track and ran a 9:56 which i guess in
the very warm conditions was probably not bad.
2 laps of slow jogging to cooldown.

Tuesday Evening - 6kms - first 5 in 30:05

Monday Evening - Intervals at the track 4 x 400 97/98s with 90s
walk recovery (usual warmup and cooldown routine.)

Sunday Evening - 10km - first run of this distance for 12mths
was definately a struggle - around 61mins