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1
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3 x (2', 90", 60"), 1' floats b/w reps and 2' jog b/w sets
3 x (2', 90", 60"), 1' floats b/w reps and 2' jog b/w sets
12:00 am
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2
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2 reverse tans
2 reverse tans
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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3
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parkrun
parkrun
8:00 am
Multiple locations
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4
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Long run
Long run
7:00 am
MSAC or Eaglemont TC
Long run +/- 20km - Albert Park or Eaglemont
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5
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2 reverse tans
2 reverse tans
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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Fawkner Park
Fawkner Park
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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6
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10 x 500m w/ 75” SR, 2’ SR at end, then 1k at
10 x 500m w/ 75” SR, 2’ SR at end, then 1k at
12:30 pm
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7
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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.
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2 reverse tans
2 reverse tans
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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8
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3 x 8’ MP/HMP/10kP, 3’ jogs
3 x 8’ MP/HMP/10kP, 3’ jogs
12:30 pm
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9
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2 reverse tans
2 reverse tans
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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10
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parkrun
parkrun
8:00 am
Multiple locations
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11
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Long run
Long run
7:00 am
MSAC or Eaglemont TC
Long run +/- 20km - Albert Park or Eaglemont
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12
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2 reverse tans
2 reverse tans
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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Reverse Fawkner Park
Reverse Fawkner Park
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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13
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Six8s / Nine8s: 2-3 x (3 x 800 w/75"" SR), 2:30 b/w sets
Six8s / Nine8s: 2-3 x (3 x 800 w/75"" SR), 2:30 b/w sets
12:00 am
| Six8s / Nine8s
2-3 x (3 x 800 w/75" SR), 2:30 b/w sets |
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14
-
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.
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2 reverse tans
2 reverse tans
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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15
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PYRALEK SESSION
PYRALEK SESSION
12:00 am
1 / 2 / 3 / 4 / 3 / 2 / 1 min efforts with half recovery
(24mins session duration)
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16
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2 reverse tans
2 reverse tans
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
•
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17
-
parkrun
parkrun
8:00 am
Multiple locations
•
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18
-
Long run
Long run
7:00 am
MSAC or Eaglemont TC
Long run +/- 20km - Albert Park or Eaglemont
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19
-
2 reverse tans
2 reverse tans
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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Fawkner Park
Fawkner Park
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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21
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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.
-
2 reverse tans
2 reverse tans
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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22
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Deeks Quarters
Deeks Quarters
12:00 am
DEEKS QUARTERS
8 x 400m w/200m FLOATS (eg floats as MP+5-10s),
Tan based version - 6 x 500 w / 250m floats
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23
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2 reverse tans
2 reverse tans
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
•
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24
-
parkrun
parkrun
8:00 am
Multiple locations
•
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25
-
Long run
Long run
7:00 am
MSAC or Eaglemont TC
Long run +/- 20km - Albert Park or Eaglemont
•
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26
-
2 reverse tans
2 reverse tans
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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Reverse Fawkner Park
Reverse Fawkner Park
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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27
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LACTIC PYRAMID @ THE TAN
LACTIC PYRAMID @ THE TAN
12:00 am
LACTIC PYRAMID @ THE TAN
2 x 250 w/60" Static Recovery (SR)
2 x 500 w/75" SR
2 x 750 w/90" SR
2 x 500 w/75" SR
2 x 250 w/60" SR, 2" SR at end
1 x 750 HARD, jog return
Every Odd Rep commences at Pillars and uses the 250/500/750 markers following an 'out and back' routine
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28
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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.
-
2 reverse tans
2 reverse tans
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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29
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Telford Fartlek
Telford Fartlek
12:00 am
TELFORD FARTLEK
1 x 4min / 2 x 3min / 3 x 2min / 4 x 1min
1min jog recoveries between each effort
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30
-
2 reverse tans
2 reverse tans
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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