Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
2 sets of goosesteps
3 x strides (2x30/1x40m)
3 x 15m 4pt practice starts
Very slow jog around to start line

600m race - 2nd in 1:49 (very pleased)
about 20mins later -
6 x 200m avg 39s - rest 80s

A good night's work tonight!