A few suggestions
time to hit the eliptical/treadmill for lunch.
I'd agree with that too. In general the harder you have trained the more you need to taper but that doesn't mean the somewhat undertrained can't over do it! if you think the session you have in mind might be OTT then it probably is. Do a similar session but for less time.
My own view is that it's a good idea to keep the training frequency the same - you just make the sessions shorter. You can use the extra time to practice transitions or do a bit more stretching (but don't over stretch). I think a lot of people have tended to train at more of less the same sort of intensity all the time but if you have been doing higher intensity stuff then cut the duration again. For example, if you've been doing 40min tempo (ten mile pace ish) instead do 10mins or even 2 x 5mins with a little break.
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