Wednesday Evening - 7pm - Mild
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 several practice starts
ending up in a hard 40m around 10mins before
race time.

120m Hcp - 4th in 15.66 (-4m) with the pleasing part
being that i managed to beat home Andrew Watts
(-1m) by about 1.5m. The frontmarker was Eddie
Stack (-60m) who won the race by 2m.

60m race - 2nd untimed of SCR about 1m behind
Mark Harris (-3m).

Did a few starts and strides - nothing structured
to finish.

I was to do a weight session at home after but
feeling pretty sore in places so i'm giving it a
miss this time.


Tuesday Late Aft - 4.30pm - Mild
Tempo Session
3 sets of high knees/bum kicks/goosesteps
and B skips
3 x strides 60/70/80m
8 x 150m/60s - fast relaxed pace/walk
200m slow jog and some walking to cooldown.

I felt really quite tired this afternoon but really
wanted to get this workout in. It was quite a
low intensity session so i should be ok.

Tomorrow night 120m Hcp (Trophy Race)