Training Schedule

	November 2019
				1 Docklands explorer Docklands explorer 12:15 pm South west corner of Harbour Esplanade and Bourke St (opposite NAB) Easy meander around docklands - roughly this course (10-12km) https://www.strava.com/activities/219277453/laps 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • •	2 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •	3 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
4 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans Fawkner Park Fawkner Park 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Fawkner Park • •	5	6 White Kenyan Kanter White Kenyan Kanter 7:15 am Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Early Wednesday reverse laps of the Tan. Meet at the pillars at 7.15am. If you are late run clockwise until you run into someone coming the other way. Can be gentle or faster depending upon who turns up. Mystery Box Mystery Box 12:15 pm South west corner of Harbour Esplanade and Bourke St (opposite NAB) Mystery run around docklands - course will be revealed by Dozer at the start line. Approximately 10-12km at an easy pace. 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • • •	7 1 x 3km / 2x2km / 3x1km (AOP) 1 x 3km / 2x2km / 3x1km (AOP) 12:30 pm AOP, 2-100 Olympic Boulevard, Melbourne A Group: 1x3km (3min rec) / 2x2km (2min rec) / 3x1km (90sec rec) B Group: 1x3km (3min rec) / 1x2km (2min rec) / 2x1km (90sec rec) •	8 Docklands explorer Docklands explorer 12:15 pm South west corner of Harbour Esplanade and Bourke St (opposite NAB) Easy meander around docklands - roughly this course (10-12km) https://www.strava.com/activities/219277453/laps 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • •	9 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •	10 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
11 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans Reverse Fawkner Park Reverse Fawkner Park 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Reverse Fawkner Park • •	12 Spring Tan TT Spring Tan TT 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia •	13 White Kenyan Kanter White Kenyan Kanter 7:15 am Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Early Wednesday reverse laps of the Tan. Meet at the pillars at 7.15am. If you are late run clockwise until you run into someone coming the other way. Can be gentle or faster depending upon who turns up. Mystery Box Mystery Box 12:15 pm South west corner of Harbour Esplanade and Bourke St (opposite NAB) Mystery run around docklands - course will be revealed by Dozer at the start line. Approximately 10-12km at an easy pace. 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • • •	14 Descending Set Descending Set 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia 1500, 1250, 1000, 750, 500, 250 starting on 0, 7.30, 14, 19.30, 23:30, 26:30 mins B group: 0, 8, 15, 21, 25.30, 29 mins •	15 Docklands explorer Docklands explorer 12:15 pm South west corner of Harbour Esplanade and Bourke St (opposite NAB) Easy meander around docklands - roughly this course (10-12km) https://www.strava.com/activities/219277453/laps 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • •	16 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •	17 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
18 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans Fawkner Park Fawkner Park 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Fawkner Park • •	19 6x1km (AOP) 6x1km (AOP) 12:30 pm AOP, 2-100 Olympic Boulevard, Melbourne 6x1km on 4:45 (A Group) 6x1km on 5:00 (B Group) 6x1km on 5:30 (C Group) •	20 White Kenyan Kanter White Kenyan Kanter 7:15 am Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Early Wednesday reverse laps of the Tan. Meet at the pillars at 7.15am. If you are late run clockwise until you run into someone coming the other way. Can be gentle or faster depending upon who turns up. Mystery Box Mystery Box 12:15 pm South west corner of Harbour Esplanade and Bourke St (opposite NAB) Mystery run around docklands - course will be revealed by Dozer at the start line. Approximately 10-12km at an easy pace. 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • • •	21 Double Pyramid (Goschs Paddock) Double Pyramid (Goschs Paddock) 12:30 pm Goschs Paddock, Gosch Paddock Olympic Blvd, Melbourne VIC 3004, Australia (200m / 440m / 660m / 440m / 220m) x 2 Held at Goschs Paddock - full circumference of the oval is 440m. Standing recoveries of 30secs (220m reps), 60secs (440m reps) and 90secs (660m reps) respectively. 3mins recovery between sets. •	22 Docklands explorer Docklands explorer 12:15 pm South west corner of Harbour Esplanade and Bourke St (opposite NAB) Easy meander around docklands - roughly this course (10-12km) https://www.strava.com/activities/219277453/laps 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • •	23 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •	24 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
25 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans Reverse Fawkner Park Reverse Fawkner Park 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Reverse Fawkner Park • •	26 10x400m (AOP) 10x400m (AOP) 12:30 pm AOP, 2-100 Olympic Boulevard, Melbourne 10x400m on 2:30 (A Group) 8x400m on 2:45 (B Group) •	27 White Kenyan Kanter White Kenyan Kanter 7:15 am Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Early Wednesday reverse laps of the Tan. Meet at the pillars at 7.15am. If you are late run clockwise until you run into someone coming the other way. Can be gentle or faster depending upon who turns up. Mystery Box Mystery Box 12:15 pm South west corner of Harbour Esplanade and Bourke St (opposite NAB) Mystery run around docklands - course will be revealed by Dozer at the start line. Approximately 10-12km at an easy pace. 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • • •	28 Mona Fartlek Mona Fartlek 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia 2x90sec on/off, 4x60sec on/off, 4x30sec on/off, 4x15sec on/off Turn around after 10mins - aim to get back to start (750m marker) •	29 Docklands explorer Docklands explorer 12:15 pm South west corner of Harbour Esplanade and Bourke St (opposite NAB) Easy meander around docklands - roughly this course (10-12km) https://www.strava.com/activities/219277453/laps 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • •	30 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •

1

Docklands explorer
Docklands explorer

12:15 pm
South west corner of Harbour Esplanade and Bourke St (opposite NAB)

Easy meander around docklands - roughly this course (10-12km) https://www.strava.com/activities/219277453/laps
2 reverse tans
2 reverse tans

12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia

Two anti-clockwise tans

2

Long run
Long run

7:00 am
Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia

Long Run (20 - 28kms)

3

Long run
Long run

7:00 am
MSAC or Eaglemont TC

Long run +/- 20km - Albert Park or Eaglemont

4

2 reverse tans
2 reverse tans

12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia

Two anti-clockwise tans
Fawkner Park
Fawkner Park

12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia

Fawkner Park

5

6

White Kenyan Kanter
White Kenyan Kanter

7:15 am
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia

Early Wednesday reverse laps of the Tan. Meet at the pillars at 7.15am. If you are late run clockwise until you run into someone coming the other way. Can be gentle or faster depending upon who turns up.
Mystery Box
Mystery Box

12:15 pm
South west corner of Harbour Esplanade and Bourke St (opposite NAB)

Mystery run around docklands - course will be revealed by Dozer at the start line. Approximately 10-12km at an easy pace.
2 reverse tans
2 reverse tans

12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia

Two anti-clockwise tans

7

1 x 3km / 2x2km / 3x1km (AOP)
1 x 3km / 2x2km / 3x1km (AOP)

12:30 pm
AOP, 2-100 Olympic Boulevard, Melbourne

A Group: 1x3km (3min rec) / 2x2km (2min rec) / 3x1km (90sec rec)
B Group: 1x3km (3min rec) / 1x2km (2min rec) / 2x1km (90sec rec)

8

Docklands explorer
Docklands explorer

12:15 pm
South west corner of Harbour Esplanade and Bourke St (opposite NAB)

Easy meander around docklands - roughly this course (10-12km) https://www.strava.com/activities/219277453/laps
2 reverse tans
2 reverse tans

12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia

Two anti-clockwise tans

9

Long run
Long run

7:00 am
Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia

Long Run (20 - 28kms)

10

Long run
Long run

7:00 am
MSAC or Eaglemont TC

Long run +/- 20km - Albert Park or Eaglemont

11

2 reverse tans
2 reverse tans

12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia

Two anti-clockwise tans
Reverse Fawkner Park
Reverse Fawkner Park

12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia

Reverse Fawkner Park

12

Spring Tan TT
Spring Tan TT

12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia

13

White Kenyan Kanter
White Kenyan Kanter

7:15 am
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia

Early Wednesday reverse laps of the Tan. Meet at the pillars at 7.15am. If you are late run clockwise until you run into someone coming the other way. Can be gentle or faster depending upon who turns up.
Mystery Box
Mystery Box

12:15 pm
South west corner of Harbour Esplanade and Bourke St (opposite NAB)

Mystery run around docklands - course will be revealed by Dozer at the start line. Approximately 10-12km at an easy pace.
2 reverse tans
2 reverse tans

12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia

Two anti-clockwise tans

14

Descending Set
Descending Set

12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia

1500, 1250, 1000, 750, 500, 250 starting on 0, 7.30, 14, 19.30, 23:30, 26:30 mins
B group: 0, 8, 15, 21, 25.30, 29 mins

15

Docklands explorer
Docklands explorer

12:15 pm
South west corner of Harbour Esplanade and Bourke St (opposite NAB)

Easy meander around docklands - roughly this course (10-12km) https://www.strava.com/activities/219277453/laps
2 reverse tans
2 reverse tans

12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia

Two anti-clockwise tans

16

Long run
Long run

7:00 am
Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia

Long Run (20 - 28kms)

17

Long run
Long run

7:00 am
MSAC or Eaglemont TC

Long run +/- 20km - Albert Park or Eaglemont

18

2 reverse tans
2 reverse tans

12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia

Two anti-clockwise tans
Fawkner Park
Fawkner Park

12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia

Fawkner Park

19

6x1km (AOP)
6x1km (AOP)

12:30 pm
AOP, 2-100 Olympic Boulevard, Melbourne

6x1km on 4:45 (A Group)
6x1km on 5:00 (B Group)
6x1km on 5:30 (C Group)

20

White Kenyan Kanter
White Kenyan Kanter

7:15 am
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia

Early Wednesday reverse laps of the Tan. Meet at the pillars at 7.15am. If you are late run clockwise until you run into someone coming the other way. Can be gentle or faster depending upon who turns up.
Mystery Box
Mystery Box

12:15 pm
South west corner of Harbour Esplanade and Bourke St (opposite NAB)

Mystery run around docklands - course will be revealed by Dozer at the start line. Approximately 10-12km at an easy pace.
2 reverse tans
2 reverse tans

12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia

Two anti-clockwise tans

21

Double Pyramid (Goschs Paddock)
Double Pyramid (Goschs Paddock)

12:30 pm
Goschs Paddock, Gosch Paddock Olympic Blvd, Melbourne VIC 3004, Australia

(200m / 440m / 660m / 440m / 220m) x 2

Held at Goschs Paddock - full circumference of the oval is 440m. Standing recoveries of 30secs (220m reps), 60secs (440m reps) and 90secs (660m reps) respectively. 3mins recovery between sets.

22

Docklands explorer
Docklands explorer

12:15 pm
South west corner of Harbour Esplanade and Bourke St (opposite NAB)

Easy meander around docklands - roughly this course (10-12km) https://www.strava.com/activities/219277453/laps
2 reverse tans
2 reverse tans

12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia

Two anti-clockwise tans

23

Long run
Long run

7:00 am
Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia

Long Run (20 - 28kms)

24

Long run
Long run

7:00 am
MSAC or Eaglemont TC

Long run +/- 20km - Albert Park or Eaglemont

25

2 reverse tans
2 reverse tans

12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia

Two anti-clockwise tans
Reverse Fawkner Park
Reverse Fawkner Park

12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia

Reverse Fawkner Park

26

10x400m (AOP)
10x400m (AOP)

12:30 pm
AOP, 2-100 Olympic Boulevard, Melbourne

10x400m on 2:30 (A Group)
8x400m on 2:45 (B Group)

27

White Kenyan Kanter
White Kenyan Kanter

7:15 am
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia

Early Wednesday reverse laps of the Tan. Meet at the pillars at 7.15am. If you are late run clockwise until you run into someone coming the other way. Can be gentle or faster depending upon who turns up.
Mystery Box
Mystery Box

12:15 pm
South west corner of Harbour Esplanade and Bourke St (opposite NAB)

Mystery run around docklands - course will be revealed by Dozer at the start line. Approximately 10-12km at an easy pace.
2 reverse tans
2 reverse tans

12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia

Two anti-clockwise tans

28

Mona Fartlek
Mona Fartlek

12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia

2x90sec on/off, 4x60sec on/off, 4x30sec on/off, 4x15sec on/off
Turn around after 10mins - aim to get back to start (750m marker)

29

Docklands explorer
Docklands explorer

12:15 pm
South west corner of Harbour Esplanade and Bourke St (opposite NAB)

Easy meander around docklands - roughly this course (10-12km) https://www.strava.com/activities/219277453/laps
2 reverse tans
2 reverse tans

12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia

Two anti-clockwise tans

30

Long run
Long run

7:00 am
Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia

Long Run (20 - 28kms)

	November 2019
Mon	Tue	Wed	Thu	Fri	Sat	Sun
				1 Docklands explorer Docklands explorer 12:15 pm South west corner of Harbour Esplanade and Bourke St (opposite NAB) Easy meander around docklands - roughly this course (10-12km) https://www.strava.com/activities/219277453/laps 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • •	2 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •	3 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
4 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans Fawkner Park Fawkner Park 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Fawkner Park • •	5	6 White Kenyan Kanter White Kenyan Kanter 7:15 am Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Early Wednesday reverse laps of the Tan. Meet at the pillars at 7.15am. If you are late run clockwise until you run into someone coming the other way. Can be gentle or faster depending upon who turns up. Mystery Box Mystery Box 12:15 pm South west corner of Harbour Esplanade and Bourke St (opposite NAB) Mystery run around docklands - course will be revealed by Dozer at the start line. Approximately 10-12km at an easy pace. 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • • •	7 1 x 3km / 2x2km / 3x1km (AOP) 1 x 3km / 2x2km / 3x1km (AOP) 12:30 pm AOP, 2-100 Olympic Boulevard, Melbourne A Group: 1x3km (3min rec) / 2x2km (2min rec) / 3x1km (90sec rec) B Group: 1x3km (3min rec) / 1x2km (2min rec) / 2x1km (90sec rec) •	8 Docklands explorer Docklands explorer 12:15 pm South west corner of Harbour Esplanade and Bourke St (opposite NAB) Easy meander around docklands - roughly this course (10-12km) https://www.strava.com/activities/219277453/laps 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • •	9 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •	10 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
11 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans Reverse Fawkner Park Reverse Fawkner Park 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Reverse Fawkner Park • •	12 Spring Tan TT Spring Tan TT 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia •	13 White Kenyan Kanter White Kenyan Kanter 7:15 am Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Early Wednesday reverse laps of the Tan. Meet at the pillars at 7.15am. If you are late run clockwise until you run into someone coming the other way. Can be gentle or faster depending upon who turns up. Mystery Box Mystery Box 12:15 pm South west corner of Harbour Esplanade and Bourke St (opposite NAB) Mystery run around docklands - course will be revealed by Dozer at the start line. Approximately 10-12km at an easy pace. 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • • •	14 Descending Set Descending Set 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia 1500, 1250, 1000, 750, 500, 250 starting on 0, 7.30, 14, 19.30, 23:30, 26:30 mins B group: 0, 8, 15, 21, 25.30, 29 mins •	15 Docklands explorer Docklands explorer 12:15 pm South west corner of Harbour Esplanade and Bourke St (opposite NAB) Easy meander around docklands - roughly this course (10-12km) https://www.strava.com/activities/219277453/laps 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • •	16 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •	17 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
18 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans Fawkner Park Fawkner Park 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Fawkner Park • •	19 6x1km (AOP) 6x1km (AOP) 12:30 pm AOP, 2-100 Olympic Boulevard, Melbourne 6x1km on 4:45 (A Group) 6x1km on 5:00 (B Group) 6x1km on 5:30 (C Group) •	20 White Kenyan Kanter White Kenyan Kanter 7:15 am Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Early Wednesday reverse laps of the Tan. Meet at the pillars at 7.15am. If you are late run clockwise until you run into someone coming the other way. Can be gentle or faster depending upon who turns up. Mystery Box Mystery Box 12:15 pm South west corner of Harbour Esplanade and Bourke St (opposite NAB) Mystery run around docklands - course will be revealed by Dozer at the start line. Approximately 10-12km at an easy pace. 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • • •	21 Double Pyramid (Goschs Paddock) Double Pyramid (Goschs Paddock) 12:30 pm Goschs Paddock, Gosch Paddock Olympic Blvd, Melbourne VIC 3004, Australia (200m / 440m / 660m / 440m / 220m) x 2 Held at Goschs Paddock - full circumference of the oval is 440m. Standing recoveries of 30secs (220m reps), 60secs (440m reps) and 90secs (660m reps) respectively. 3mins recovery between sets. •	22 Docklands explorer Docklands explorer 12:15 pm South west corner of Harbour Esplanade and Bourke St (opposite NAB) Easy meander around docklands - roughly this course (10-12km) https://www.strava.com/activities/219277453/laps 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • •	23 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •	24 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
25 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans Reverse Fawkner Park Reverse Fawkner Park 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Reverse Fawkner Park • •	26 10x400m (AOP) 10x400m (AOP) 12:30 pm AOP, 2-100 Olympic Boulevard, Melbourne 10x400m on 2:30 (A Group) 8x400m on 2:45 (B Group) •	27 White Kenyan Kanter White Kenyan Kanter 7:15 am Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Early Wednesday reverse laps of the Tan. Meet at the pillars at 7.15am. If you are late run clockwise until you run into someone coming the other way. Can be gentle or faster depending upon who turns up. Mystery Box Mystery Box 12:15 pm South west corner of Harbour Esplanade and Bourke St (opposite NAB) Mystery run around docklands - course will be revealed by Dozer at the start line. Approximately 10-12km at an easy pace. 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • • •	28 Mona Fartlek Mona Fartlek 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia 2x90sec on/off, 4x60sec on/off, 4x30sec on/off, 4x15sec on/off Turn around after 10mins - aim to get back to start (750m marker) •	29 Docklands explorer Docklands explorer 12:15 pm South west corner of Harbour Esplanade and Bourke St (opposite NAB) Easy meander around docklands - roughly this course (10-12km) https://www.strava.com/activities/219277453/laps 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • •	30 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •

November 2019