Wednesday Evening - 7pm - Warm
Knox Masters
Warmup 800m slow jogging followed by
3 sets of high knees and bum kicks
2 x 30m strides
2 x 15m practice starts

90m race - 3rd in 11.79 - ordinary!
400m race - 66 - a shocker!
3km - 18:49 - a shocker!

Of course i should expect this after such
a good 3km run in the morning.
Thursday will be a rest day.