Taper for SixInch

Week One 107k@4:30

Tues pm intervals - 400 reps - went a bit too hard and cut it short at 5

73, (400m float 104sec) 72 (104) 74 (104) 73 (standing recovery) 75

Wed - 16k treadmill run first 8k increasing incline by 1% every km, second 8k flat and increasing speed - last 5k at 4:00

Sunday 30k solo long run - too lazy to go and race at Deepwater

Week Two 87k@4:29

First taper wek pre Six Inch - had my first day off for a few weeks, more due to busy work than part of taper plans. Every run this week was done on the hills and 'trails' of Bold Park (such that they are trails) except Sunday

Tuesday the track was partly closed, so I did 5x Raebold Hill repeats - kept an even pace throughout.
Mon/Thurs/Fri/Sat were runs of 10-16k as mentioned around Bold Park
Sunday - was timekeeper for the Founders run so ended up doing 20k pm on the treadmill. 1st 10k at 4:30's with progression of incline, next 10k flat at 4:00s.


Friday night didn't end up making it down to the track to race a 1500m (forgot to join a club online in advance), this may need to wait until the New year.

Two weeks until SixInch now - taper fits well because I've lost a bit of my training Mojo - I dont seem to be able to sustain a block of more than about 6 weeks of full training.