Friday Evening - 6.15pm - Cold
Treadmill Session
Warmup 800m slow jogging pace followed by
300++300++300++++300++++300+++
400m slow jogging to cooldown.
This session was a bit stuffed up - i was
trying to program a session on the tready
and it didn't quite come out right.
Will have to fine tune it a bit better!



Wednesday Evening - 6.30pm - Cold
Knox Masters
Warmup 800m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's
3 x strides 40/50/60m and a couple of practice
starts etc.
200m Hcp (1st of SCR in 27.44) followed about
20 mins later by -
80m Hcp (3rd SCR in 10.54PB) other 2 runners ran
65 and 70m respectively.

2 x 400m in quick relaxed pace (69/75) with around
10mins break in between.