Diary of a Taper : World Masters Athletics Championships 2016, Perth, WA

It's almost 5 years since the World Masters Athletics Championships 2016 were held in Perth, Western Australia. Following is a diary of my taper for those championships. I had run 22 consecutive months with an average volume of 118km/week since January 2015. I hit a weekly peak of 154km on 8th October 2016, 17 days prior to my first race, the 8000m XC. I slowly reduced weekly volume by one-third and maintained intensity throughout the taper which mentally started after the 15th October.
8th October: Track session 2000m 6:34,1600m 5:19,1200m 3:57,800m 2:34,400m 73 (4 min recovery)
11th October: Morning XC 75 min incl 6 x 3 min + 1x4 min, 1 min recovery. PM XC Session 5 x 500m, 500m recovery (1:28,1:27,1:26,1:25,1:23 Day volume 26km, Week volume 149km
13th October: Track 5000m 16:34, 800m 2:32 Day volume 18km, Week volume 145km
15th October: Track session 2000m 6:34,1600m 5:17,1200m 3:57,800m 2:33,400m 70 (4 min recovery)Day volume 20km, Week volume 140km
16th October: XC Strides 5 x 200m (36,34,33,31,29)Day volume 24km, Week volume 143km
17th October: XC 75min incl 3min + 7min efforts Day volume 16km, Week volume 142km
18th October: Track strides 3 x 600m (1:53,1:56,1:53)Day volume 16km, Week volume 132km. Fly to Perth, Ferry to Rottnest Island
19th October: 15km run, 10km bike Day volume 15km+bike10km, Week volume 126km
20th October: 1000m 3:16, 1500m 4:46, Bike 25km Day volume 15km, Week volume 123km
21st October: Run 16km Day volume 16km, Week volume 122km
22nd October: 2 x 1000m (3:03,2:58)Day volume 14km, Week volume 122km
23rd October: 2 x 1000m (3:03,3:03)Day volume 10km, Week volume 102km
24th October: Run 20min, run 40min, 4 x 70 metre strides Day volume 13km, Week volume 99km, Ferry to Perth.
25th October: Run 5 min, 5 x 100 metre strides Day volume 5km, Week volume 88km
26th October: World Masters XC Championships 8000m XC 1st M50-54 27:15
29th October: World Masters 5000m Track Championships 3rd M50-54 16:14
1st November: World Masters 10000m Track Championships 3rd M50-54 33:48
6th November: World Masters Half Marathon Championships 2nd M50-54 74:57

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