Taper starts and the countdown begins......

Monday (-20)
10k easy - 46 mins around the usual route.

Tuesday (-19)
18 min w/u, 6 x 400m @ 73 secs ave, 20 min c/d
Total 11k. Did session on grass.

Wednesday (-18)
Last midweek long run - covered 22k in 94.40 (4.20 pace) Kept a nice even pace the whole way from St.Leonards to Newtown via Hunters hill and the Bay.

Thursday (-17)
18 min w/u, 6 x 2min with 1 min walk recovery, 18 min c/d
Total 12k. Did session on grass.

Friday (-16)

Rest - no run. End of a 9 week streak - last day off was Friday 30th June.

Saturday (-15)

Striders 10k race at Nth Head. Felt fresh and ready to go - bit toey after not running yesterday so did an extended warm-up of about 4k. Ran 37.41 for a 22 sec p.b. Gotta be happy with that - the improvement just keeps steadily rolling along.
Went out too hard and thru 5k in about 18.2x but was starting to feel the pinch with a stitch and the legs feeling heavy but knew the p.b was in the bag if I just kept a steady pace, finished with a 3.35 last k with Andrew T, Sue and Bruce urging me on at the finish.
Last long run tomorrow.

Sunday (-14)

Finally got a new watch (for Fathers Day - thanks girls) yesterday but only had a cursory glance of the instructions before heading out for a run this morning. Met up with Springer and we ran to Hunter's Hill and return for 2hrs at a solid clip. I thought I was stopping the watch at traffic lights, water stop etc but was actually only taking lap splits so a very solid 26.7k in 2.02 hrs was done including all stops, lights etc.

96k for the week - feeling pretty good but a slight niggle in rhs achilles.