Stromlo XC Step Down Intervals : 2000m, 1500m, 1200m, 600m ; Steve Parkrun 18:03 ; Keith 5 x 100m Taper Strides

Cool, no wind, cloudy at Stromlo XC circuit for 2000m 6:57, 1500m 5:00, 1200m 4:00, 600m 1:48 step down session. 10km pace for first 3 efforts, full gas last 600m. Helen pushing Kathy on same set at 4:30/km, 4:10/km, 4:10/km, 3:55/km and Gabe not far behind.

I'm still struggling to get enough oxygen in the lungs with lingering virus and head cold symptoms I've had since the day before the 10000m in Auckland four weeks ago. Despite that sessions have been good and I have averaged 124km/week this month, my biggest month since July last year.

Volume begins to taper after a 24km run tomorrow. Last very hard sessions on Tuesday and Thursday. ACT Masters 8000m XC Championships on next Saturday. Just jogging and two short 600m sessions in the five days before Australian Masters Athletics Championships in Darwin. Volume will peak on 31 May at 140km last 7 days. It will decrease to 85km the day before the championships and reduce further by 5km a day throughout the championships.

Today Steve ran Parkrun 5km in 18:03 (Splits: 9:03, 9:00). He's in very good form again. Keith did some taper strides today before Merimbula Fun Run 10km tomorrow. Jen and Roger are both racing Canberra Half Marathon tomorrow.

Today at brunch we celebrated Kathy's birthday (belatedly). Tulips and champagne. It was lovely sitting in the sun chatting.

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