Wednesday Evening - 7pm - Warmish
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
1 set of single grandstand steps
2 x 30m strides and 1 pushup start

100m - 1st in 12.80 (blitzed it !!!)
200m - 2nd in 27.23 (much better)
I feel that these times are going to start
to come down from now - I'm back !!

3 x pushup starts
1 x 60m strides to finish.

I was very focused before the 100m and
got a good start and felt that i accelerated
well.