Wednesday Evening - 7pm - Cool/Mild
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
1 set of goosesteps
3 x 30m strides and a few practice starts

60m - 2nd in 8.13
150m - 2nd in (no time)
2kms - 11:35 (relatively easy with a strong
finish).
Lets see how i pull up tomorrow??

Sunday Evening - 6.30pm - Mild
Sprint Form Technique etc.
Warmup 400m slow jogging followed by 100m
hard walk.
3 sets of high knees and bum kicks
3 x 30m strides

3 x 20m stepladder runs (fast feet)
3 x 10m practice starts

Friday Evening - 6.45pm - Mild
Sprint/Form/Technique etc.
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
3 x strides 40/50/60m

5 x 10m Practice Starts (2min rests)
1 x 20 Air Squats

Wednesday Evening - 7pm - Warm
Knox Masters

Warmup 800m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x 30m strides - very easy

3km very easy on the bike track - 18:57
Have done nothing else since last Wednesday.

Wednesday Evening - 7pm - Cool & Windy
Knox Masters
Warmup 800m slow jogging pace followed by
3 sets of high knees and bum kicks

6kms on the Knox Bike Path (3 out 3 back)
35:24 which is great as i just wanted to get under
36:00.


Monday Evening - 6.45pm - Cool
3kms around the local lake course - 16:47
Much better this time as i kept the pace even
and the weather much more pleasant.

I'm starting to sound like some mad crazy distance
runner!!!

Friday Evening - 7pm - Warm
5kms around the local streets/paths/tracks
whatever - a very pedestrian 36:27 but at least
i got through it without stopping!
Just for something different - tomorrow is 44C
AGAIN - Don't know how much more of this i can
take.

Sunday Evening - 7pm - Very Warm
Temperature was still 30C at 7pm and quite
humid.

3kms again around the same lake course and
this time 18:31 so a little quicker again even
though it felt slow (well it is slow!!).