Wednesday Evening
Knox Masters
Arrived with a slight headache and
should not have run!
4 x 30m easy strides
3 sets of high knees and bum kicks
2 x single grandstand steps
3 x 20m practice starts
60m - 2nd in 8.40
200m Hcp (Scr) 3rd in 27.85
about 15mins later -
400m in 70s for for some extra
training.
After this my headache got much
worse and continued until migraine
status later at home.
(i will not learn!!!)




Monday Evening
3km run easy steady pace

Sunday Evening
Just done - 2km run (1st k easy then
gradual increase to solid last 400m)



Friday Evening
Easy warmup on mini trampoline then
Sets of 20/18/16/14/12/10 followed between
each by 30secs of jogging on the tramp
90secs between sets
Sets were -
Air Squats
Lunges
Hillclimbers
Then Medball Abs - 5mins



Wednesday Evening
Knox Masters
4 x 30m easy strides
3 sets of high knees and bum kicks then
2 x single grandstand steps
3 x practice starts
800m Hcp - 2:46 (happy with that)
about 20mins later -
2 x double diagonal grandstand steps
with a few mins between each

Tuesday Evening
4km easy run on the TM

Saturday Evening
3 x high knees and bum kicks
1 x 70m easy strides
400m at 75%
2mins rest
300m at 75%
2mins rest
300m at 75%
200m solid walk to cooldown

Friday Evening
Cardio/General Fitness
I tried a similar session to the
one i did last Saturday morning.
3 sets of high knees and bum kicks
Air Squats 20/18/16/14/12/10/8/6/4/2
With around 30m run at 75% between
each set and the following sets.
Lunges 20/18/16/14/12/10
Hillclimbers 20/18/16/14/12/10
Medball Abs 5mins (Russian Twists)
A pretty tough session but at about
80% of the intensity of Saturday's.

Wednesday Evening
Knox Masters
Have spent most of the time since last
Saturday with very sore legs but finally
came good to be able to race.
4 x 30m easy strides
3 sets of high knees and bum kicks
2 x single grandstand steps
3 x 20m practice starts
80m race - 3rd in 10.5
310m in 45s (45s NOSP)
3 x 40m Flat out 5mins rests



Monday Evening
Legs very sore so modified session
Upper Body Exercises - Various
Medball Abs 5mins
3 x 40 Upright leg cycling on P/Tower
100+100+100+100+100+100+100
Run at 75% with 30sec rests

Saturday Morning
50min Cardio Session with
Step Into Life Group Outdoor PT
Mostly leg work and very very
tough session



Friday Evening
3 x 25 Weighted Vest Squats
Medball Abs - 5mins



Wednesday Evening
Knox Masters
4 x 30m easy strides
3 sets of high knees and bum kicks
2 x single grandstand steps fast
3 x 20m practice starts
70m race - 3rd in 9.25
about 20mins later
200m as part of a 4 x 200m relay
about 15mins later
3 x 40m run flat out with 5mins rests