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 a few practice starts

200m race - 1st in 27.11 (Lead out all the way
and attacked the bend hard).
A little jogging and easy striding to loosen up
200m as the anchor leg of a 100/100/200m relay
My team was 1st in 58:45 (i felt very quick during
the run).

5 x 40m accels - flat out.

A good night's work tonight. I had a little soreness
in my legs from the previous few training sessions.
All good!