Wednesday Evening - 7pm - Cool
Knox Masters
Had the Flu or similar all week!
Ok still not 100% but i needed to run anyway!
Warmup 400m slow jog followed by
3 sets of high knees/bum kicks/goosesteps
3 x 30m strides
3 x 10m Pushups starts

80m - 2nd in 10.38PB (even with a bad start)

8 x 20m starts - flat out - 2mins rest
2 x EFE (20/20/20) - 2mins rest

Kept it very short and anaerobic tonight so
as not to agravate my cough.