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