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
2 x practice starts (15/20m)

200m - 2nd in 26.67 (second fastest ever)

600m - fast relaxed - 1:59
15mins later
400m - fast relaxed kicking home the last
120m - time not recorded but around 70s
A good night's work.