Straight into a big session on Monday, our week was changed around a bit because I was competing on Friday.

Monday's session was 2 sets of 200m at 400m race pace, 1 minute recovery, then sprint 100m. The session was about quality so I had a good 30 minutes recovery between the sets. Both sets were good and I was really happy with it. Felt fast and very relaxed.

In the gym on Tuesday morning, lifting heavy. I had a tight groin after Mondays session, so was a little concerned that I may not be able to lift well. I start off cautious but it felt fine, so I stuck to my programme and lifted heavy on cleans, actually had one of my best sessions, so all was good.

Had a rest day on Wednesday, and the morning was spent at the Oakley headquarters about 20 minutes away. I have been with Oakley since 2007 and every year I'm out here we pop up to say hello.... and get some cool new stuff. The HQ is unreal; the building is massive and looks like something from the future! They were great to myself and Nick, looked after us and gave us what we wanted. Very nice people.

I went to the physio on Wednesday afternoon to get my groin looked at. It was a lot better since Monday, but I just wanted to play it safe as I was racing on Friday over 100m and 200m. The physio had a look, got his elbow into my groin, which wasn't very nice, but it seemed to work. He's a funny guy, all he did was speak about women with big boobs and telling me where to go to see all the stripers sunbathing at the beach!!!

Thursday was down on the track doing some light work, it's the day before a competition so just did some starts from blocks and overhead throws, gets the hamstrings firing.

I competed over 100m and 200m at a colligate meeting in Azusa, about 50 minutes away. I ran a 200m last week so I wanted to improve this week. I also wanted to do a 100m, which was on before the 200m. The idea was that the 100 would get my body awake to compete over the 200. I haven't run a 100 in about 6/7 years. It was fun, and it was over very quick compared to what im used too.

The 200 was 2 hours later, I relaxed for a bit, got some food onboard and lay down. As my body was already warmed up, I just did some fast strides and drills before the 200m. Put on my spikes and did some starts. I felt good and ready to hit it.

I got out well and tried to push as fast as I could around the bend, get tall, shoulders down and open up off the bend. The focus then was to push it but stay as relaxed as I could. It worked; I ran 21.20, which is actually Pb for me over 200. My speed isn't my strongest aspect over 400m, my strength is, so if I can improve my speed it will help me improve overall.

I was happy, but as an athlete I want faster and I feel if I was to do some more 200's I would go quicker. But right now, I'm content with that aspect and I'm really looking forward to running a 400!