Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
1 set of goosesteps
3 x 30 strides
2 x 15m 4pt starts

60m - 1st in 7.84PB (legs felt very strong)
3 x 200 (twice) relay where i ran the 3rd leg
running very strongly on the second of the
200s in a battle with another runner all the
way down the straight to just get beaten by
an eyelash! (gave him about a 5m start).

2 x 200m fast relaxed with around 90s rest
between. Very very pleased with my form
tonight.