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

400m race - 2nd in 64s
40s NOSP (name own start pos) ran 280m in 41s
3 x 30m practice start and accels
1 x 50m flat out.

Later after getting home -
Deadlifts - 4s x 1r x 80kgs (did these tonight so
i can have a complete rest day tomorrow)

My legs were very heavy tonight - felt like boat
anchors and i started to feel it half way through
the 400m. I went out hard and felt like i was just
about walking the last 100 it was so slow.
Obviously the recent addition of deadlifts etc has
made my legs tired and i have not had enough
recovery to race. I will adjust when i lift and i'm
sure i'll get used to it as i go along. Just the
usual trial and error for me.
Interestingly, the first 200 of the 400 tonight did
feel very fast though.