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.