Wednesday Evening - 6.30pm - Cool
Knox Masters
Warmup 800m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's
3 x strides 30/40/50m and 2 x practice starts

150m - 1st in 19.11
70m - 1st - 9.22PB

300m quick relaxed in 64
400m - 70s pushing along

400m slow jogging pace to finish.