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

400m - 63.9 (ran most of it by myself)
around 200m of slow jogging to loosen up after
the previous race.
100m - 13.2

Spent the rest of the evening doing speedwork
with Hornblower mainly focussing on starts and
accels - around 6 or 7 in total from 25-50m.