Sunday Evening - 6.15pm - Very Warm
Split Run and Strength etc
Warmup 3 sets of high knees/bum kicks
and goosesteps
3 x strides 60/70/80m

300m - 30s - 150m (quick relaxed/as fast as poss)

200m slow jogging pace then -

6 x 5 box jumps/3 x 6 frog jumps
DL's 1 x 2 x 90kgs/1 x 1 x 100kgs/1 x 2 x 100kgs

Not going to Doncaster tomorrow night - instead i will
head to Knox Aths track for a speed session.