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) plus several block starts.

100m Hcp - 3rd off SCR in 13.16
60m - 1st in 8.17

600m run at a solid but relaxed pace followed
around 2mins later with 400m at similar pace
followed around 2mins later with 200m again at
a similar pace.
Several practise starts out to 20 and 30m to
work on getting away fast.
200m slow jogging to cooldown