Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps/bounds
and Running A's.
3 x 40m strides and several practice starts

60m race - 1st in 8.38 - runner next to me jumped
the start which threw everyone off but it wasn't
pulled up so after hesitating i ran it out strongly.
I think i would have been something like 8.1 with a
clean start.

4 x 200m relay in which i ran out a strong 200 2nd
leg - very happy with the run.

4 x 20m practice starts - 3pt
6 x 12 stadium steps - the 12' high 3' deep ones.
Deadlifts at home
1 x 1 x 90kgs/3 x 2 x 90kgs
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