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 30m strides and a few practice starts

100m race - 1st in 13.39 (only two runners)
300m race - 2nd in 44.5 (4 runners)

400m jog at easy pace
2 x 20m start and accel - 3min rests
1 x 40m start and accel

Felt a little sluggish tonight - seem to be struggling
lately in 300's feeling like i'm gone as soon as i
hit the straight.