Wednesday Evening - 6.30pm - Cold/Rainy
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 race - 1st in 27.40 (outside lane of 5)
200m slow jogging to loosen up
320m as part of a 50sec NOSP (name own start pos)
I ran that at a quick relaxed pace sprinting hard from
the 120m.
2 laps of walking to cooldown.
I have had the flu or something similar since Monday
and nearly didn't go so it was a light evening.