Wednesday Evening - 7pm - Warm/Humid
Knox Masters
Warmup 400m slow jogging followed by
3 sets of bum kicks/high knees/goosesteps
3 x 40m strides and a few practice starts

Races
120m Hcp 3rd in 15.1 (-4m) 20mins later
300m 4th in 43.7

20mins later
3 x 400m (approx times 95/85/85)
These did not follow a strict plan and were
about 3 or 4mins apart.
Cooldown 400m slow jogging pace.