Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps
2 x 30m strides
2 x 10m pushup starts
1 x 20m 4pt start

70m - 3rd in 9.3
150m - 3rd in 19.7

4 x Hurdle training (4 cones spaced 1m short
of the 110m hurdles marks working on speed)
I need to get hold of 4 hurdles so i can do this
properly.