Wednesday Evening - Knox Masters
Warmup including 1km slow jogging followed by
various sets of sprint drills and strides etc.
Due to the Little Athletics using our track tonight
we just had two events on and they were held
out on the bike track . (this meant no sprints)
1 x 2km race - finished somewhere in 9:00 which
i'm very pleased with as the last 2km i ran some
weeks ago i only managed a 9:56. After this my
plan was to use part of the bike path and the
markers to do some tempo intervals. 8 x 100m
reps in around 19s with 30s walk recoveries but
there was 60s between the 5th and 6th and also
60s between the 7th and 8th. After a short walk
i ran quite hard the remaining 200 or so metres to
the track entrance. Around 5mins of slow jogging
to cooldown - Probably around 6kms total all up.