Thursday - Rest


Wednesday Evening - 7pm - Mild/Warm
Knox Masters (20 Year Anniversary night)
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
3 x 30m strides
2 x 15m practice starts

200m - 3rd in 27.??

About 25mins later -
6 x 200m (42-36) w/80-85s rests


Tuesday Evening - 7pm - Indoors
Treadmill Tempo Session
3 sets of high knees and bum kicks

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