Week 7 Training and Racing Ketchup

I'm into week 7 of high volume training (120km+) with no races, some threshold runs (Parkrun, BBQ Stakes XC, ACT Masters XC handiap), a few XC interval sets. Next week ACT Masters track starts and the focus will change.

At week 10 I'll begin a taper for Canberra Times Fun Run 10km and One Hour Track which are four days apart. XC intervals will continue at 3000m-5000m pace, reducing to 800m-1500m pace after the One Hour track. Track racing will conclude for 2019 with a One Mile track (5 December) and 800m handicap (12 December). When track concludes I'll begin another 10 week base building block, with similar structure as I am following now.

2020 goals will include Marathon de Paris (complete without getting injured) and World Masters Athletics Championships Toronto Canada (8km XC,5000m track,10km Road) which will be my main peak for the year.

Today 11km easy running on soft surface with Milli the Border Collie. Afternoon 15km steady running on soft surface solo.

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