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

60m - 1st in 8.08
300m Hcp Equal 1st in 43.88 (3 runners crossed
together and couldn't be separated without a
photo.) Two of us were off scratch and the other
guy off -24m.

2 x 20m starts - 2mins rest
1 x 40m start and accel - 4mins rest
1 x 60m at around 95%

400m slow jogging pace to cooldown