Wednesday Evening - 6.30pm - Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A’s.
Several strides up to 60 or 70m
400m as part of a 3 x 400 relay (in around 64s)
200m of slow jogging to flush the legs out a little
A number of 20 and 30m hard accel runs from a
block start working on technique.
Wednesday Evening - 6.30pm - Cold/Rainy
Knox Masters
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 and a few practice starts
200m race - 1st in 27.40 (outside lane of 5)
200m slow jogging to loosen up
320m as part of a 50sec NOSP (name own start pos)
I ran that at a quick relaxed pace sprinting hard from
the 120m.
2 laps of walking to cooldown.
I have had the flu or something similar since Monday
and nearly didn’t go so it was a light evening.
how does that work?
Hi John, All starters simply pick a position around
the track which will have them (in theory)cross
the finish line right on 50secs (no watches).
Closest finish time to 50secs wins.
As i wasn’t reallly 100% i just kinda went around
for the run. Had i been fair dinkum i probably
would have tried to run about 335-340m at a
much more even pace. As it was the first 200m
or so was more like a jog and i went across the
line in about 59
sounds fun and you were right to take it easy.
Monday Evening - 6.30pm - Cold
Split Run Session
Warmup 400m slow jogging pace followed by
2 sets of high knees and bum kicks
2 x strides 60/80m
300m - 50secs - 150m
400m slow jogging to cooldown.
Due to recent training volumes being much
lighter in the last month or so this session was
done with slightly less intensity than in the past.
Wednesday Evening - 6.30pm - 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 40/50/60m
600m race - 1st in 1:52
200m slow jogging pace to loosen up
100m Hcp - 2nd (SCR) in 13.37
200m slow jogging pace to loosen up
200m quick relaxed pace.
Friday Evening - 6.30pm - Cold
Endurance Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks.
2 x strides 60/80m
600m run at quick relaxed pace
400m slow jogging pace to cooldown.
Saturday Evening - 6.30pm - Cool
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x strides 60/80m
300m - 30s - 150m (fast relaxed/flat out)
400m slow jogging pace to cooldown
Back into the swing of things again and feeling
much better about it.
that’s good 
Sunday Evening - 6.30pm - Cold
Special Endurance Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x strides 60/80m
300m (solid fast run)
400m slow jogging to cooldown
Various upper body exercises - dips, pullups
and pushups etc followed by some abs work.
Monday Evening - 6.30pm - Cold
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x strides 60/80m
300m - 30s - 150m (fast relaxed/flat out)
400m slow jogging pace to cooldown
Various upper body exercises including dips,
pullups and pushups.
Wednesday Evening - 6.30pm - 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 40/50/60m
400m - 63.9 (ran most of it by myself)
around 200m of slow jogging to loosen up after
the previous race followed by a few practice
starts.
100m - 13.2
Spent the rest of the evening doing speedwork
with Hornblower mainly focussing on starts and
accels - around 6 or 7 in total from 25-50m.
Friday Evening - 7pm - Cool
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x strides 60/80m
300m - 30s - 150m (fast relaxed/flat out)
400m slow jogging to cooldown
Various upper body and abs work.
The weather outside here at the moment
is atrocious and not at all condusive to sprint
training. I thought i would give the mini tramp
sessions (inspired by others here) a go.
Saturday Afternoon - 4pm - Mild (Indoor)
Leg Speed (Mini Trampoline)
Warmup 3mins slow jogging on tramp
3 sets of high knees and bum kicks with a
set of either dips/chins/pushups between
each one.
8 x 30 steps flat out on the mini tramp
(done with proper sprint form including good
knee lift and arm position). 90-120s rest
between each one.
I like this session - i think it will work quite
well to get my legs moving along.
Cooldown 3mins of slow jogging on the tramp.
2 sets of 60 alternate elbow to knee crunches
(or whatever you call them)
I decided that i didn’t want to venture too
far away from the TV today as i have been
watching the Olympics. Probably not ideal
but i wanted to do a session so i basically
repeated what i did yesterday with a couple
of additions.
Sunday Evening - 7pm - Mild(indoor)
Mini Trampoline - Leg Speed
Warmup 3mins slow jogging on tramp
3 sets of high knees and bum kicks with
1 set of either dips/chins/pushups between
each one.
8 x 30 steps (very fast turnover) with
90-120secs recovery between each.
Cooldown 3mins of slow jogging on tramp
Various abs work and 2 x 12 squats without
weights.
Monday Evening - 7pm - Mild(Indoor)
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks with a set
of either dips/chins/pushups between each.
2 x strides 60/80m
300m - 30s - 150m (fast relaxed/flat out)
Cooldown 400m slow jogging pace and then
some abs work on the power tower.
Tuesday Evening - 7pm - Mild (Indoor)
Core Strength Session - Boxing Bags
6 x 3min rounds with 1min recovery in
between each. These were done as
(speedball/floor-ceiling/heavy bag) x 2
followed by some dumbbell and med ball
work.
Wednesday Evening - 6.30pm - 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 40/50/60m and a few practice starts
200m race - 1st in 27.11 (Lead out all the way
and attacked the bend hard).
A little jogging and easy striding to loosen up
200m as the anchor leg of a 100/100/200m relay
My team was 1st in 58:45 (i felt very quick during
the run).
5 x 40m accels - flat out.
A good night’s work tonight. I had a little soreness
in my legs from the previous few training sessions.
All good!
who did you have in your relay team? not fast eddie, obviously… 
I will PM you now
SB:)