Have been quite sore since last Monday with
the 3 hard runs so with that and Christmas i
have left it until today to do a session.
Friday Evening - 6.45pm - Warm
Warmup 400m slow jogging then 100m hard walk
3 sets of high knees and bum kicks
1 x 70m stride

300m fast relaxed - 30secs - 150m flat out

short very light jog to cooldown.

I'll be racing again on Monday night so i may do
today's session again tomorrow evening.
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