GO HAWKSSSSS!!! 
Yep great result for them - I ended up picking
them to win myself - the day had that feeling
about it.
Much more importantly though - the Mighty Storm
are through to another Grand Final next week -
can’t wait !!
and $50k lighter because of that press conference. Warriors got an ass kicking :o
Monday Morning - 6.30am - Cool
Endurance Run - Treadmill
Warmup 600m slow jogging pace followed by
3 sets of high knees and bum kicks
600m @ 4degs incline - fast relaxed
400m slow jogging pace to cooldown.
It was raining too much this morning for the trip
down to the lake so i shortened the run to 600
and jumped on the TM instead.
Off to Doncaster Masters tonight - they have a
100/200/300 on so i will pick 2 of them or may
even do them all - we’ll see.
I would have liked to have a trot at those events, but oh well.
have you done the october program yet?? 
Monday Evening - 7.30pm - Cold
Doncaster Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A’s.
3 x 30m strides and a few practice starts.
Because of the main event there tonight which
was a 60minute run running late. The sprints
(to be run at the same time) were also about 30
mins late. My warmup kinda went cold and while
i tried to keep moving and doing extra stuff, it
was not ideal.
100m - 1st in 13.3h then 10mins later
200m - 1st in 27.5h and it was a struggle.
Couldn’t back up for the 300 so i gave it a miss.
Good to see a venue with a few more sprinters
and plenty of the opposite sex too!
(By the way in the 60min run there were 1 Victorian
record/1 Australian record and 1 World
Record set in various age groups)
Wednesday Evening - 6.30pm - Mild/Windy
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A’s
2 x 40m strides and a few practice starts
60m race - 1st in 7.92 PB
1000m Hcp (heat 3 in a series) - 2nd in 3:40
(winner ran 4:04). This was a 10sec improvement
on my time from 2 weeks ago - i’m pleased with that.
3 x 30m start and accels - 3min rests followed by
2 x 100m strides at around 16secs and some light
jogging to cooldown.
I will be running a 60m at East Burwood Masters
tomorrow night in an age graded record attempt.
Looks like you had a pretty good night. Best of luck for East Burwood
Thursday Evening - 7pm - Warm/Windy
East Burwood Masters Record Night
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A’s.
3 x 40m strides and a few practice starts
60m race - 1st in 8.00 1.5 headwind (New Victorian Record M45) !!!
Various drills etc to keep warm then
200m race - 2nd in 26.9 (gave it everything i had)
Now at almost 10pm i’m feeling a bit ordinary - stomach pains etc
Fantastic night overall
well done why wasn’t the one from the night before a record? was it HT? 
They had all the correct officials and wind gauge etc last night. The timing is still hand timed but with the 3 watch system using the middle time recorded.
I tell you what though - i feel pretty bad today- it’s been a big week!
hey, big congrats! any idea what the record for 30-35 is?? :o 
Saturday Afternoon - 3.45pm - Mild/Windy
Short Speed/Form Knox Aths Track
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks and goosesteps
3 x 30m strides then into spikes
3 x 20 starts
4 x 40 start and accels - 3-4min rests
1 x 60m at 95%
400m slow jogging pace to cooldown.
The Australian record M30 60m is 7.12 BUT the Victorian record is only 8.07 so if you had turned
up on Thursday night you would have smashed that!
CURSES!! :mad: :mad: 
any idea when there’s likely to be another official meet like that one??
Not sure but the man to ask would be Richard Trembath at Doncaster on Monday night.
Sunday Morning - 11.30am - Mild and Sunny
Easy Pace Run
3kms at slightly better than easy pace with
the intention of keeping it steady throughout.
15:37 which tells me that i’m certainly moving
in the right direction.
Racing tomorrow night at Doncaster - at this
stage i think i’ll be doing an 80m and a 300m.
Monday Evening - 7:00pm - A little wet/windy
Doncaster Masters
Warmup around 400m slow jogging done all over
the place to avoid the rain. Up and down the
steps across behind the seating area and a bit on
the track then -
3 sets of high knees/bum kicks and goosesteps
2 x 30m strides and a few practice starts etc.
80m race - 2nd in 10.5 (behind Hornblower) then
tried to stay loose for the next event about 25mins later.
300m race - 2nd in 44.3 - ran hard from the 150m
and slowed dramatically over the last 40 or so.
3 x 30 start and accels
About 200m slow jogging to cooldown.
Wednesday Evening - 6.30pm - Cool
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A’s.
3 x 30m strides and a few practice starts
100m race - 1st in 13.39 (only two runners)
300m race - 2nd in 44.5 (4 runners)
400m jog at easy pace
2 x 20m start and accel - 3min rests
1 x 40m start and accel
Felt a little sluggish tonight - seem to be struggling
lately in 300’s feeling like i’m gone as soon as i
hit the straight.
was graham the other runner in the 100m?
regarding the 300’s, are you taking them out faster?
I wanted to have a run tonight but I think I really overcooked it on monday. I’m still sore all over the place…