Wednesday Evening - 6.30pm - Cool
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A's
3 x 40m strides and a few practice starts

100m race - 1st in 13.46h

2 x 40m accels
1 x 60m flat out
400m brisk walk to cooldown.

After having injured my lower back last Wednesday
and having to have a week off work, I ventured
down to the track this evening with the idea that i
would just slowly warmup and see how i was feeling.
All went well and i found myself able to exert more
and more pressure so i decided to run the 100m.
Given the situation i'm fairly happy with the time and
as there wasn't any real competition in the race, it
should be all up from here.