Wednesday Evening - 7pm - Cool/Mild
Knox Masters
Warmup 800m slow jogging pace then 100m
hard walk.
3 sets of high knees/bum kicks/goosesteps
5 x strides 30m out to about 50m
A little stretching in the lunge position
3 practice starts - 4pt

80m race - 1st in 10.51h (very little psoas pain
but could still feel it - not too bad)
I decided after that to include myself in the 65s
NOSP and just run around 300 or so kicking off
the bend.
65s NOSP - about 310m - kicked the bend and
sprinted home past everyone else in probably
about 47-49s.
10 sets of 12 stair jumps (about 12' stairs).

Very happy tonight considering i wasn't sure if
i would get through the 80m or not