Wednesday Evening - 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
4 x practice starts increasing effort

***400m race - 2nd in 62.44***
300 slow jog and 50m easy stride to loosen up
***60m race 1st in 8.25*** (slight hesitation at the start)
200m slow jog to loosen up

3 x double grandstand step runs (29secs per rep with 40sec
walking recoveries)

400 slow jogging to cooldown.

Good solid nights work after feeling some cramping type
soreness in my legs all day today.


SB:)