Diary of a Mini Taper : Canberra Times 14km : 2000m Malaga Hill Loop 6:17 ; Keith 2 x 2000m

I haven't reduced volume yet, sitting exactly on 120km last 7 days. Session was reduced by half this morning, same intensity (almost full gas).

The morning set: 2600m warm up, 5 x 100m strides, 2000m Malaga loop on grass using all the biggest hills at Stromlo XC circuit, 2000m warm down, easy recovery run in the afternoon. 17km for the day.

My 2000m Malaga effort was 6:17, a PB by 8 seconds. I can go quicker still, kangaroos on course and not tapered, sub-6:10 is possible. I never would have thought that before the last few months. Helen was 9:12, similar to her effort last week.

Keith ran 2 x 2000m in 7:07 and 7:07. That's his fastest 2000m set to date. The usual warm up, warm down plus strides in 16-17 seconds.

Next set on Thursday with 3 x 600m XC intervals. It won't be flat out but I'd like to run one effort under 1:48.

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