World Masters Athletics Championships 2018 : Taper Day 1 ; ACT Masters XC Handicap

Big shift this week in training. Emphasis on recovery and maintaining intensity by reducing set and weekly volume. I have three rules: Last BIG set on Wed 29 Aug,7 days before 1st competition day and final set on Sat 1 Sept,Parkrun as tempo or as intervals) 3-4 days before 1st competition. Weekly volume reduces by two-thirds of average volume per week which equates to approx. 80km in final week, down from 120km avg.

Today a long recovery run of 17km. Next set on Monday with 3 x 800m efforts on track. Volume 124km last 7 days.

Back home it was ACT Masters XC handicap at my home course. Great runs from all my friends on a tough course.

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