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 some practice starts

300m race - 1st in 44.16
around 200m of easy jogging between races
110m Hcp - 1st not timed off -4 (106m)

400m relaxed in 90s followed about 8mins later by
120m @ 95% and some walking to cooldown.