Wednesday Evening - 7pm - Quite Warm
Knox Masters
Warmup 3laps slow jogging pace then
3 sets of high knees and bum kicks
3 x 40m strides
800m - 2nd in 2:50 struggled with breathing
somewhat.
4km Hcp - 6th in 23:02 hard work after the
800!



Tuesday Morning
20min run for time gradually increasing pace
from 10mins



Monday Evening
3 sets of high knees and bum kicks
1 x 70m strides
60m - 7mins - 60m - 8mins - 60m
Medball Abs - 5mins various



Monday Morning
20min run for time gradually increasing pace
from 10mins