Wednesday Evening - 6.30pm - Very Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's.
3 x Strides 30/40/50m increasing effort
3 x Practice starts

1 x 300m Hcp - 1st off -18m (282m) - time not
recorded but around 40s
around 200m slow jog to loosen up then
1 x 100m - 3rd in 13.06 (other runners ran 80m)
3 x Double Grandstand Step run with 40s walk
recoveries (29/29/30).

400m slow jogging pace to cooldown.