Monday Morning - 6.25am - Cool
3kms usual course - 16:25
no training Mon night due to my son's
Grade 6 Graduation.



Saturday Afternoon - 5pm - Mild
3 sets of high knees and bum kicks
1 x 70m strides

300m - 30secs - 100m
17mins break including 5mins various
medball abs
300m - 30secs - 100m



Friday Morning - 6.30am - Indoors
20mins of running on the TM not too
strenuous mostly for recovery.