Wednesday Morning
11 Dips/7 Pullups/21 Pushups


Wednesday Evening - 7pm - Muggy
Knox Masters
Warmup 500m slow jogging then 100m hard walk
3 sets of high knees/bum kicks/goosesteps and
Running A's
3 x strides 30/40/50m
3 x practice starts and some Psoas stretching

60m - 1st in 8.1h (pleased with that)
200m as anchor leg of a relay team - didn't feel
that great but who knows i have no idea of my
time.
5 x 20m start and accels - flat out
4 x 12 grandstand stair jumps

Christmas party and ate way too many carbs!
Feeling a bit sore lets see how i am tomorrow.