Thursday Evening - 6.30pm - Indoors
Treadmill Tempo Session
3 sets of high knees and bum kicks
1 x 70m strides

200++200++200++200
++200++200++200
Run at 75% w/60s rests

Medball Abs - 5mins various
Deadlifts 2 x 3 x 70kgs (5mins rest)


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

120m Hcp - 1st in 15.32e (114m)

A little later -
6 laps (2400m) slow jogging pace.