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

800m - 4th in 2:45 (first one for a long time)
about 25mins later -
10 x 200m (avg 41s/rest 85s)

The most volume i've done for a long time.
Quite happy with the 800m - led for the first
lap in 77 (too slow) and then compounded to
an 88 for the second lap.