Wednesday Evening - Knox Masters
Warmup 500m slow jogging pace followed by -
3 sets of high knees/bum kicks/goosesteps
running A's with some jogging and walking
backwards in between etc.
Several strides varying in distance and effort
from 30-70m. ( I perhaps warmed up a little
earlier than i should have. I'm used to running
in the first event and this was around 20mins
later.)
1 x 400m Hcp - 3rd off +31s and finished in a time
of 1:33.99 so 62.99 which i must be happy with.
That is in fact the second fastest 400 that i have
ever run and my PB (62.09) is 3 years old. Also i
have not run 400 for quite a long time.

The race itself was very hard as there were 3
runners behind me (+33/+34/+35) and i could
here them coming up quickly at around the 200 so
i had to really take off at about 180 and go around
4 or 5 runners and sustain a run to the line. i just
got there as i saw runner +34 flash across with me.
First and second placegetters' times were around
79 and 70 respectively.

400m slow jogging pace to cooldown and finish.


SB:)