Wednesday Evening - 6.30pm - Cool/Mild
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
and Running A's
3 x Strides - 30/40/50m

300m in 44.6 - feeling really tired tonight so
the slowish time was not unexpected.
100 easy jog to loosen up
80m in 10.47 which i was quite happy with.

I didn't do anything else tonight as i was on
duty so i fired the gun for a couple of races
and did other duty stuff.