Week 16 Last week before the taper begins 22-28 April

Post Sunday run recovery

Kalamunda Bilbulman trail run Sunday 28 April 2019 from Kalamunda to Mundaring

Wungong Dam run Saturday 27 April 2019

The final big week of training before a 3 week taper.

It was a solid week of training and coming of a hard week I still managed the Kokoda stairs on Monday evening . I did 12 repeats for 576m of elevation and 7km in 1.25 hr.

Legs were tired but still could manage the elevation.

Tuesday the usual easy 10km run in not fast pace taking 73 minutes .Went slow and felt OK

Wednesday speed session was hard with 9.25 km in 55 mins . Dis 15 min warm up then 4 min hard and 2 min recovery x 6 repeats . At the 4 min hard was hitting about 5 min per km pace and then eased up for the recovery .10 mins cool down . Did it under the hour .

Thursday Easy 7.5 km run in 55 mins.

Friday A rest day

Saturday .I ran at Wungong .No one around and managed 15kms with nearly 800m in elevation.Legs did get a work out in the 2hr 50 mins

Sunday I was at Kalamunda  ran with 6 others doing the feral Pig Recce for a change . I ran 22km just past the Camel Farm and after Mundaring Weir road before turning back .Did it in 3.30hr with again just under 800m elevation.

All up was about 74km of running and over 2000m in elevation .