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1
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Long run
Long run
7:00 am
Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia
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2
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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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3
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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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4
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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)
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5
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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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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.
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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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6
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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
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7
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Docklands explorer
Docklands explorer
12:15 pm
South west corner of Harbour Esplanade and Bourke St (opposite NAB)
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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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Long run
Long run
7:00 am
Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia
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9
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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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10
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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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11
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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)
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100 x 100
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12
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Xmas Brekky and Run
Xmas Brekky and Run
7:00 am
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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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.
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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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13
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Bevo Fartlek
Bevo Fartlek
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
2x3min (2min float) / 2x2min (2min float) / 2x1min (1min float) / 6min threshold / 2min flat-out
Meet at the Pillars, and then walk across the road and start on the bottom trail next to the river. Head out towards Richmond, turning around after 16min. The 3min efforts should be Half-marathon pace, the 2min efforts 10km pace and the 1min efforts 5km pace. Threshold should be slightly quicker than Half-marathon pace and flat-out is...well flat-out! Floats should be approx. 30sec/km slower than the respective effort.
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14
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Docklands explorer
Docklands explorer
12:15 pm
South west corner of Harbour Esplanade and Bourke St (opposite NAB)
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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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Long run
Long run
7:00 am
Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia
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16
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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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17
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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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18
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6x3min (1min rest)
6x3min (1min rest)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Start at blue 1km line just near Swan Street bridge and head towards Anderson Street.
The aim of the session is to run as far as you can in 3 minutes. Turn around. Stop and stay where you are. After one minute head off and try to catch whoever is in front of you (or stay in front).
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19
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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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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.
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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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20
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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)
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21
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Docklands explorer
Docklands explorer
12:15 pm
South west corner of Harbour Esplanade and Bourke St (opposite NAB)
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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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22
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Long run
Long run
7:00 am
Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia
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23
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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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24
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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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26
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Boxing Day
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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.
-
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.
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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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27
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Ganly
Ganly
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
500m - Starting from Pillars and heading towards Govt House Drive, stop at parking ticket box shortly before the traffic lights. Slow jog up to 3km marker 800m - From 3km marker back towards Pillars, stopping where at the bins shortly before the Pillars.
1000m - From Pillars to Govt House Drive.
Then do it all again in reserve
2 mins recovery between each rep.
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28
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Docklands explorer
Docklands explorer
12:15 pm
South west corner of Harbour Esplanade and Bourke St (opposite NAB)
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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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29
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Long run
Long run
7:00 am
Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia
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30
-
Long run
Long run
7:00 am
MSAC or Eaglemont TC
Long run +/- 20km - Albert Park or Eaglemont
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31
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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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