good work on the pb 
Friday Evening - 7pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
10Dips/6DHPullups/22Pushups
2 x Strides 60/80m
60m - 7mins - 60m - 7mins - 60m
(95%@12degs incline)
Medball Abs - 5mins various
3 x 25 Air Squats
possibly. you’d have to check that…
Saturday Evening - 6pm - Cold
3 sets of high knees and bum kicks
10Dips/6DHPullups/22Pushups
2 x strides 60/80m
300m - 30s - 150m (fast relaxed/faster)
Medball abs - 5mins various
3 x 25 Air Squats
Monday Evening - 6pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
11Dips/6DHPullups/22Pushups
2 x 60m strides
60m - 7mins - 60m - 7mins - 60m
Done @ 95% @ 12degrees incline
Medball Abs - 5mins various
3 x 25 Air Squats
hey, let me know when you have a 300m race coming up. I think pete’s keen on having a go at a couple…
01Jul 60/100
08Jul 300/120Hcp
16Jul 200
22Jul 60/3x400 relay
29Jul 300
thanks.
I really wish I was still based in melbourne sometimes. I’m missing the competition… 
Isn’t there a Master’s venue nearby somewhere??
nope. there’s nothing nearby anywhere. they don’t have a regular masters club scene here like they do in melbourne. you basically just turn up for the big meets, as far as I can tell.
athletics in melbourne is much more developed and better organised than in sydney. can you believe I wanted to enter a pro meet here last season and it was cancelled due to lack of numbers! there’s no way that would ever happen with the VAL…
I guess nothing much has changed up there then! i lived in Sydney in the early 80’s and
strangely when it comes to sport, they don’t
get into anything!
Melbourne would be the most sports mad city in the world though.
We resemble that comment John !!!
Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
1 set of goosesteps
3 x 30m strides
1 x 20m practice start
60m - 1st in 7.76PB !!
100m - 1st in 13.5 (a little disappointing but
i am still suffering the after effects of having a
tricky tooth pulled out yesterday and still some
pain in my jaw).
1 x 600m at relaxed pace - 2:16 just for
something different.
Cooldown jog for 300m slow.
Friday Evening - 7pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
9Dips/5DHPullups
2 x 60m strides
60m - 7mins - 60m - 7mins - 60m
Reduced the session tonight as i’m not
really feeling all that flash as a result
of my teeth problems over the last few
days.
Illawong and Bankstown athletics clubs are running weekly competitions (FAT timing in Illawong) in summer. Illawong also has a weekly winter series.
thankyouthankyouthankyouthankyouthankyou!
I called the president of the illawong club and it seems to be just what I was looking for. next saturday they are starting up a winter T&F program and I’ll be heading along to check it out. it’s a bit of a drive to get there, but that’s no big deal. it’s no further than I used to drive to and from work… 
Just make sure you check the weather forecast for wind directions before you go. The track is very exposed, so there’s not much point in racing there if the wind is blowing in the wrong direction. The direction of the home straight is NNE.
Monday Evening - 7.30pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
10Dips/6DHPullups/22Pushups
2 x 60m strides
60m - 7mins - 60m - 7mins - 60m
All done at 95% incline set at 12degs
Medball Abs - 5mins various
3 x 25 Air Squats
Still not feeling 100% but got through
it ok.
Tuesday Evening - 6.30pm - Indoors
Core Session
11Dips/6DHPullups/22Pushups
Medball Abs - 5mins various