very wise 
Monday Evening - 6pm - Cool
Speed Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps
3 x strides 30/40/50m building speed
3 x 10m
4 x 30m practice starts keeping low for 15m
2 x 50m practice starts keeping low for 20m
350m slow jogging to cooldown.
SB:)
Tuesday Evening - 6.30pm - Cool
Strength Session
A general upper body and abs strength
session in my gym (sorta) at home.
Fairly low reps with high weights etc.
No sprints at Masters tomorrow night but
there is a 3x3x200m relay and i may run
an 800 just for something different.
SB:)
Wednesday Evening - 6.30pm - Cool
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks and goosesteps.
3 x strides 30/40/50m building speed
3 x 20 practice starts - last one flat out
1 x 60m stride fast relaxed
800m race - 3rd in 2.46 (1st 400 in 76) and
basically fell apart from the 400 to the 650.
I raised a bit of an effort but finished 12secs
outside my PB.
15mins later -
3 x 3 x 200m relay - ran the last leg (3 times)
but my team finished 3rd (of 3). My last 200m
was quite possibly the hardest effort i have
ever put in and closed dramatically on another
runner who had about an 80m start on me.
I’m pretty sure that my time for that leg would
have been very fast.
I took a long time to recover afterwards to
something like a normal feeling but had very
sore legs for some time.
Some time later - 400m walking and still later
400m slow jogging to cooldown.
Tonight was a very hard night of running and as
i have been feeling very tired this past week, i
will again take it a bit easy these next few days.
SB:)
BIG night no wonder you felt stuffed afterwards.
I took a long time to recover afterwards to
something like a normal feeling but had very
sore legs for some time.
Some time later - 400m walking and still later
400m slow jogging to cooldown.
although it will be hard get moving as soon as you can after the race as it will help with recovery. Even just a slow walk is better than sitting down.
Saturday Late Afternoon - Cool
Tempo Alternative.
I decided on something different today. Every now and
then i like to do something completely different to shock
the body - you know - keep it guessing and hopefully
improving. Today was a 3km run at a little better than
easy pace but without pushing it too much. 16:59
It felt pretty good and i got through it better than i thought.
variety is good
Monday Evening - 6pm - Cold
Speed Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A’s.
3 x 15m quick starts
4 x 30m low for 15m then accel hard
1 x 50m flat out
300m slow jogging pace for cooldown.
Wednesday Evening - 6.30pm - Very Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A’s.
3 x Strides 30/40/50m increasing effort
3 x Practice starts
1 x 300m Hcp - 1st off -18m (282m) - time not
recorded but around 40s
around 200m slow jog to loosen up then
1 x 100m - 3rd in 13.06 (other runners ran 80m)
3 x Double Grandstand Step run with 40s walk
recoveries (29/29/30).
400m slow jogging pace to cooldown.
Saturday Evening - 6.45pm - Cool
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A’s.
3 x strides - 40/50/60m
300m(quick) - 30s - 150m(quicker)
400m slow jogging and 100 goosesteps to
finish.
Wednesday Evening - 6.30pm - Cool/Mild
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
and Running A’s
3 x Strides - 30/40/50m
300m in 44.6 - feeling really tired tonight so
the slowish time was not unexpected.
100 easy jog to loosen up
80m in 10.47 which i was quite happy with.
I didn’t do anything else tonight as i was on
duty so i fired the gun for a couple of races
and did other duty stuff.
Friday Evening - 5pm - Cool
Just a 3km run tonight in 16:31. I’ve been feeling
very tired and lethargic lately and this was an
attempt to get the system going - We’ll see.
Saturday Afternoon - 3pm - Mild
Tempo Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks and goosesteps.
3 x strides 40/50/60m
200++200++200++ (200’s in 35)
200++200++200+++
400m slow jogging pace followed by
100 goosesteps to finish.
Monday Evening - 6.15pm - Cool
Interval Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
3 x strides 40/60/80m
600m(quick relaxed) - 90s - 300m(quicker relaxed)
400m slow jogging pace to cooldown.
Again thought i would try something a little different
to keep things interesting.
Wednesday Evening - 6.30pm - Cool
Knox Masters
Warmup 800m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A’s
3 x strides 30/40/50m and 2 x practice starts
150m - 1st in 19.11
70m - 1st - 9.22PB
300m quick relaxed in 64
400m - 70s pushing along
400m slow jogging pace to finish.
Friday Evening - 6.15PM - Cool
Interval Session
Warmup 800m slow jogging pace followed by
3 x strides 50/60/80m
400++400++400+++ (+ = 30s)
800 slow jogging pace to cooldown.
Saturday Evening - 7pm - Cold
Tempo Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
3 x strides (50/60/70m)
200++200++200++ (+ = 30s)
200++200++200+++ (quick relaxed pace)
400m slow jogging pace to cooldown
Tuesday Evening - 6.30pm - Cool
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
300m - 30s - 150m
400m slow jogging pace to cooldown.
Friday Evening - 6.15pm - Cold
Treadmill Session
Warmup 800m slow jogging pace followed by
300++300++300++++300++++300+++
400m slow jogging to cooldown.
This session was a bit stuffed up - i was
trying to program a session on the tready
and it didn’t quite come out right.
Will have to fine tune it a bit better!
Wednesday Evening - 6.30pm - Cold
Knox Masters
Warmup 800m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A’s
3 x strides 40/50/60m and a couple of practice
starts etc.
200m Hcp (1st of SCR in 27.44) followed about
20 mins later by -
80m Hcp (3rd SCR in 10.54PB) other 2 runners ran
65 and 70m respectively.
2 x 400m in quick relaxed pace (69/75) with around
10mins break in between.
Sunday Evening - 6.15pm - Cool
Tempo Session (Treadmill)
Warmup 800m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x 60m strides
60s++60s++60++60s++60s++++
(60 seconds at quick relaxed pace - incline 4 degs)
400m quick relaxed increasing to a sprint home
200m brisk walk to cooldown.