Wednesday Evening - 6.30pm - Mild
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps
and running A's.
3 x strides 30/40/50 building speed then a
couple of practice starts etc.
300m race - 1st in 43.22 and really slowed a lot
in the last 30 or so.
80m race - 2nd in 10.1 behind Hornblower who
made a guest appearance tonight at Knox.
His time i think was 9.7
400m slow jogging pace to cooldown.

SB:)