Wednesday Evening - Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A's. Some walking and backwards running
between those.
Strides 30/40/50 and a couple of block starts.
1 x 300m race - 1st in 43:55. I was kicking myself
after the race as i was watching the infield clock
tick over during the last 20 or 30m and lost my form.
I slowed quite noticably but still made it inside my
old PB that i broke a couple of weeks ago.
It has been a tough week weather wise so i can't
complain.
Easy 300m jog to recover and get ready for the -
1 x 110 Hcp (2nd off -4m in 13.51) which was a half
second improvement on my last one. My start was
more explosive and it felt like the acceleration was
there tonight.
A little while later i decided on a grandstand steps
session which is a very tough sequence that when
run flat out takes around 28-29 seconds and i did
3 of these with 40seconds walking recoveries.
400m slow jog to cooldown and finish up.


SB:)