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 30m strides
1 x 20m practice start

60m - 1st in 7.76PB !!
100m - 1st in 13.5 (a little disappointing but
i am still suffering the after effects of having a
tricky tooth pulled out yesterday and still some
pain in my jaw).

1 x 600m at relaxed pace - 2:16 just for
something different.
Cooldown jog for 300m slow.