Friday Evening - 6.30pm - Cold
Endurance Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks.
2 x strides 60/80m

600m run at quick relaxed pace

400m slow jogging pace to cooldown.



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

600m race - 1st in 1:52
200m slow jogging pace to loosen up
100m Hcp - 2nd (SCR) in 13.37
200m slow jogging pace to loosen up
200m quick relaxed pace.