Sunday Evening - 5pm - Mild
Split Runs +
Warmup 500m slow jogging then 100m hard walk.
3 sets of high knees and bum kicks
3 x strides 60/70/80m

200m - 2mins - 200m (each at around 30-31s)

1`x 10 GHR holding 3kg medball
5 x 5sec hold crunches on Roman Chair
21 Air Squats

My Psoas does seem to have improved somewhat
but i still need to be careful for a while.


I'm planning on running a 200m at Doncaster on
Monday night and then a 60/200m on Wednesday
at Knox at this stage.


Saturday - Rest


Friday Morning
11 Dips/7 Pullups/21 Pushups


Friday Evening - 6pm - Mild
Split Run Session
Warmup 500m slow jogging the 100m hard walk.
3 sets of high knees and bum kicks
3 x strides 60/70/80m

300m - 30s - 150m (relaxed/fast relaxed)

1 x 10 GHR
21 Air Squats

The 300 was a little slower than i was doing
for these a while ago but i'm building back into
it.


Thursday Morning
11 Dips/20 Air Squats/6 Pullups/1x10 GHR/
22 Pushups