Jogging warm up/down (Indoor) 9:40  1.6 km (6:02 / km)
A few laps jogging then 4x40 build ups and 4x100 running the bend.
Felt tired legs from travel but mentally was ready to race.
Drills warm up/down 10:00  0.5 km (20:00 / km)
Stretching 18:00 
Legs with and without roller- calls a bit tight.
Track race (Indoor) 1:04  0.4 km (2:40 / km)
St John Uni Invitational thanks to alumnus Jim Schoffman, M62, my erstwhile training partner and stand out 400m guy (3rd M55 worlds). Drew lane 6, Jim in lane 3 and college age guys in the other lanes. Figured I would see Jim at the 150m break line as he is a fast starter. Good start and right in que there's Jim on the inside at the second bend:) closed the small gap quickly with 200 in 31.5 and ran on his shoulder, which spurred him on. Debated passing him on the bend but held until 40 to go then nudged ahead 64.93 to 64.97- so pretty much a deadheat. Not a situation I expect to repeat!
Anyhow great tune up for Millrose and inside the All American Age group standard (AG result 52ish).
Walking 25:00  2.4 km (10:25 / km)
Cool down and private tour of St Johns, where Jim's father thaught.