Wednesday Evening - 7pm - Very Hot
Knox Masters - in 39C heat!!!!!!!!!!!!!!
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
2 x 30m strides
3 x 15m practice starts

400m - 2nd in 62.37 (fastest 400m in
four an a half years !!!)
Then ran around 2kms as part of a
relay and struggled a bit in the very
very hot conditions.




Tuesday Morning - 6.25am - Cool
3km run around the usual course pushing
a little harder - 15.21