Wednesday Evening - 7pm - Mild/Windy
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
2 sets of goosesteps
3 x 30m strides
2 x 4pt practice starts

60m - 3rd in 7.75 (tailwind)
200m as part of a relay - gave it everything
a little while later -
400m in 70secs shutting down the last 30 or
so after running out of steam.
(3 runs in one night is usually too much for me).

Had to walk around a lot and then a little very
slow jogging to flush out my legs which were
very sore after the 400 run.