Wednesday Evening - Knox Masters
Warmup 500m slow jogging pace then
3 sets of high knees/bum kicks/goosesteps
backwards running on toes.
Then strides 40/50/60m relaxed gradually
building speed. 3 x block starts (w/o blocks)
300m race - 2nd in 42.16 PB (previous 44.00)
Very happy with that run especially as i paced
myself for the first part of the race and didn't
hit it hard until about 120m to go.
Around 20 mins later - 80m race - 1st in 10.85
(PB is 10.8 from a couple of years ago and rarely
run these).
3 x 50m block starts (w/o blocks) keeping low
until the 20m and then accelerating to 50m.
500m of slow jogging to cooldown.
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