Wednesday Evening - 6.30pm - Cool
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks and goosesteps.
3 x strides 30/40/50m building speed
3 x 20 practice starts - last one flat out
1 x 60m stride fast relaxed

800m race - 3rd in 2.46 (1st 400 in 76) and
basically fell apart from the 400 to the 650.
I raised a bit of an effort but finished 12secs
outside my PB.
15mins later -
3 x 3 x 200m relay - ran the last leg (3 times)
but my team finished 3rd (of 3). My last 200m
was quite possibly the hardest effort i have
ever put in and closed dramatically on another
runner who had about an 80m start on me.
I'm pretty sure that my time for that leg would
have been very fast.
I took a long time to recover afterwards to
something like a normal feeling but had very
sore legs for some time.
Some time later - 400m walking and still later
400m slow jogging to cooldown.

Tonight was a very hard night of running and as
i have been feeling very tired this past week, i
will again take it a bit easy these next few days.

SB



Tuesday Evening - 6.30pm
General Strength Training and Abs etc.