1
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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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2
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Recovery or Speed: Milers 'n the Hood
Recovery or Speed: Milers 'n the Hood
12:30 pm
Local,
For those that did NOT do the 10k TT - Speed: Milers 'n the Hood
Medium (3.4k) - all at 5kP:
2 x 200 w/60' SR
2 x 400 w/75' SR
2 x 600 w/90' SR
2 x 800 w/90' SR
Bigger (6k):
3 x 200 @ 5kP w/60' SR
3 x 400 @ 5kP w/75' SR
3 x 600 @ 5kP w/90' SR
3 x 800 @ 10kP w/90' SR
For those that DID do the 10k TT, Recovery Week, 10k Easy
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3
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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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4
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HM TT Temp/Thresh #1 - Endure - 21'/30' Progressive
HM TT Temp/Thresh #1 - Endure - 21'/30' Progressive
12:30 pm
Local,
HM TT Temp/Thresh - Endure - 21'/30' Progressive
Smaller: 21' at 7'MP+10' (mod), 7'MP (mod-hard), 7'HMP (hard)Turn around after 15 mins
Bigger: 30' at 10'MP+10' (mod), 10'MP (mod-hard), 10'HMP (hard)
Turn around after 15 mins
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5
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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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6
-
Long run
Long run
7:00 am
Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia
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7
-
Long run
Long run
7:00 am
MSAC or Eaglemont TC
Long run +/- 20km - Albert Park or Eaglemont
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8
-
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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9
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HM TT Intervals # 1 - K Reps
HM TT Intervals # 1 - K Reps
12:30 pm
LOCAL,
HM Intervals # 1 - K Reps
Medium session:
5 x 1k w/60' jog
HM Training session:
8 x 1k @ HMP w/60' jog
Ego-addition: 4-x 200m @ 5kP w/60' SR
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10
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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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11
-
HM TT Temp/Thresh #2 - Temphold - 9k/6k progressive
HM TT Temp/Thresh #2 - Temphold - 9k/6k progressive
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
HM TT Temp/Thresh #2 - Temphold - 9k/6k progressive
Big session: 9k split into 3k progressives @ MP+5s, HMP+5s, 10kP+5s
Medium session: 6k split into 2k progressives @ MP+5s, HMP+5s, 10kP+5s
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12
-
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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13
-
Long run
Long run
7:00 am
Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia
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14
-
Long run
Long run
7:00 am
MSAC or Eaglemont TC
Long run +/- 20km - Albert Park or Eaglemont
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15
-
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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16
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HM TT Intervals # 2 - Mile n Quart mash-up
HM TT Intervals # 2 - Mile n Quart mash-up
12:30 pm
Olympic Park, AAMI Park, Olympic Blvd, Melbourne VIC 3000, Australia
HM Intervals # 2 - Mile n Quart mash-up
Big: 4 x Mile @ HM/ 10k / HM / 5k, plus 4 x 400 @ 5kP. Mile recoveries are 90" SR, 400m recoveries are 75" SR
Medium: As above, but reduce to 3 miles and 2 x 400
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17
-
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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18
-
HM TT Temp/Thresh #3 - BEVO FARTLEK
HM TT Temp/Thresh #3 - BEVO FARTLEK
12:30 pm
Tan Track, Melbourne VIC 3004, Australia
HM TT Temp/Thresh #3 - BEVO FARTLEK
| 2 x 3min (2min float) / 2 x 2min (2min float) / 2 x 1min (1min float) / 6min threshold / 2min flat-out |
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19
-
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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20
-
Long run
Long run
7:00 am
Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia
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21
-
Long run
Long run
7:00 am
MSAC or Eaglemont TC
Long run +/- 20km - Albert Park or Eaglemont
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22
-
2 reverse tans
2 reverse tans
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
-
Reverse Fawkner Park
Reverse Fawkner Park
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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23
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HM TT Intervals # 3 - 2k REPS @ 2 bridges
HM TT Intervals # 3 - 2k REPS @ 2 bridges
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
HM Intervals # 3 - 2k REPS @ 2 Bridges
Big: 4 x 2k @ HM/10k/HM/10k, 90" SRs
Medium: 3 x 2k @ HM/10k/5k, 90" SRs
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24
-
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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25
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HM TT Temp/Thresh #4 - The 5-mile Pyramid @ The Tan (4k tempo loop)
HM TT Temp/Thresh #4 - The 5-mile Pyramid @ The Tan (4k tempo loop)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
HM TT Temp/Thresh #4 - The 5-mile Pyramid @ The Tan (4k tempo loop). Shorter version 3-mile Pyramid.
8k Pyramid - 1.6k@10kP-HMP (Hard) / 1.6k HMP-MP (Mod-Hard) / 1.6k MP-MP+10s(Mod) / 1.6k HMP-MP(Mod-Hard) / 1.6k 10kP-HMP(Hard)
Shorter Option - 5k Pyramid - 1.6k@10kP-HMP (Hard) / 1.6k MP-MP+10s(Mod) / 1.6k 10kP-HMP(Hard)
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26
-
Docklands explorer
Docklands explorer
12:15 pm
South west corner of Harbour Esplanade and Bourke St (opposite NAB)
-
2 reverse tans
2 reverse tans
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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27
-
Long run
Long run
7:00 am
Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia
•
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28
-
Long run
Long run
7:00 am
MSAC or Eaglemont TC
Long run +/- 20km - Albert Park or Eaglemont
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29
-
2 reverse tans
2 reverse tans
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
-
Fawkner Park
Fawkner Park
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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30
-
HM TT Training - Interval # 4 - Race Prep
HM TT Training - Interval # 4 - Race Prep
12:30 pm
Local,
21.1k TT Training - Interval Workout 4 - Race Prep
3k Threshold @ HMP, 3' SR, 6x2' @ 5kP w/90" SR
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