Wednesday Evening - 6.30pm - Cold and Windy
Knox Masters
I hadn't run since the previous Wednesday due to
some sort of cold or flu. Now after running in the
relay tonight, it seems to have re-emerged.

Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's.
3 x strides 40/50/60m and also a few block starts.

3 x 200 x 2 relay (my team ran last of the 4 teams)
Thats pretty much all i did for the night as it really
did knock me around doing that.
A little walking and jogging to cooldown and finish.

Wednesday Evening - 6.30pm - 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 40/50/60m and a few block starts

400m Hcp (Trophy race) - 1st in 60.69 (time incorrect)
200m slow jogging to loosen up after race
600m at steady pace followed around 5 mins later with
300m at a faster pace followed around 5 mins later with
150m at around 93%

A good night but a shame about the time for the 400m
Anyway i'm pretty sure it would have been close to PB.

Monday Evening - 6.30pm - Cold
Interval Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks and goosesteps
3 x strides 40/50/60m

200++200++200++200++
200++200++150++++ (150m done at 95%)

400m of slow jogging to cooldown.

Wednesday Evening - 6.30pm - Cool
Knox Masters
Warmup 400m 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 few practice starts

200m - 3rd in 27.46
60m - 1st in 8.04PB
2 x 300m (56/62) - 45sec walk recovery between.

Saturday Evening - 6pm - Cool
Tempo/Endurance Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
3 x strides (40/50/60m)

2mins++++2mins++++2mins++++
(2mins of running at a steady pace with 4degs
incline on the treadmill)
300m - fast relaxed pace (6degs incline)

400m slow jogging pace to cooldown.

Wednesday Evening - 6.30pm - Cold
Knox Masters
I was not well today and wouldn't have gone
except that i had to open up as i had the keys
to the track etc. Anyway i went and i ran and
i went ok.

Warmup 400m 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 few block starts
300m - 1st in 43.44 (all other runners on inside
staggers)
100m Hcp - 1st off SCR in 13.26
200m walk to cooldown.

Had been suffering with headaches almost all
day so i kept it to a minimum and then went
home early.

Monday Evening - 6pm - Cold
Hill Session (150m hill at around 15 degrees)

Warmup around 2kms slow jogging pace then
150+++150+++150+++150+++
150+++150+++150 followed almost immediately
with around 700m slow jogging to cooldown.

This 150s were fast relaxed but pushing a little up
the hill with 90s combination walk/jog recoveries.

Saturday Evening - 5pm - Cool
Tempo Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
3 x strides 50/60/70m

200++200++200++
200++200++200+++

400m slow jogging pace to cooldown.