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1
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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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2
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Airlie St Reps (Hard)
Airlie St Reps (Hard)
12:30 pm
Airlie Street, Airlie St, South Yarra VIC 3141, Australia
10xAirlie St on 3:00 (A Group)
8xAirlie St on 3:30 (B Group)
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3
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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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4
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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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5
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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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6
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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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7
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Fastwork - Lactic Pyramid at the Tan
Fastwork - Lactic Pyramid at the Tan
12:30 pm
Tan Track, Melbourne VIC 3004, Australia
Fastwork - Lactic Pyramid @ the Tan
Every Odd Rep commences at Pillars and uses the 250/500/750 markers
2 x 250 w/60" Static Recovery
2 x 500 w/75" Static Recovery
2 x 750 w/90" Static Recovery
2 x 500 w/75" Static Recovery
2 x 250 w/60" Static Recovery, 2" Static Recovery at end
1 x 750 HARD, jog return
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8
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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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9
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Thresh - Deeks Quarters AOP Style
Thresh - Deeks Quarters AOP Style
12:30 pm
Olympic Park, AAMI Park, Olympic Blvd, Melbourne VIC 3000, Australia
Deeks Quarters @ AOP
8 x 400m w/200m FLOATS (eg MP+5-10s), Rolling Start
(AOP markers will be placed for this)
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10
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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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11
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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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12
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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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13
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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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14
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Fastwork - 363 Reps @ AOP
Fastwork - 363 Reps @ AOP
12:30 pm
Olympic Park, AAMI Park, Olympic Blvd, Melbourne VIC 3000, Australia
5x300 w/75"SR
7x600 w/90"SR
5x300 w/75"SR
(100m Markers will be on track)
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15
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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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16
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Speedplay - Mona Fartlek
Speedplay - 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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17
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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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18
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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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19
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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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20
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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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21
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Vo2 or Cruise - 7x1km (AOP)
Vo2 or Cruise - 7x1km (AOP)
12:30 pm
AOP, 2-100 Olympic Boulevard, Melbourne
7x1km on 4:45 (A Group)
7x1km on 5:00 (B Group)
7x1km on 5:30 (C Group)
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22
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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.
-
2 reverse tans
2 reverse tans
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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23
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Thresh - 24' Fartlek @ Fitz Gardens
Thresh - 24' Fartlek @ Fitz Gardens
12:30 pm
Fitzroy Gardens, Wellington Parade, East Melbourne VIC 3002, Australia
24' Continuous around perimeter of Fitz Gardens
8 x (2'@ON, 1'FLOAT)
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24
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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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25
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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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26
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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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27
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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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28
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Fastwork - Nine8s@AOP
Fastwork - Nine8s@AOP
12:30 pm
Olympic Park, AAMI Park, Olympic Blvd, Melbourne VIC 3000, Australia
2-3 x (3x800 w/75"SR), 3" b/w sets.
Guidelines - 3 sets for those training for a marathon+, half-marathon or 10k race coming up, all others can do 2 sets.
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29
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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.
-
2 reverse tans
2 reverse tans
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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30
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Endure - 30' River Progressive
Endure - 30' River Progressive
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
30' at 10'MP (mod), 10'HMP (mod-hard), 10'10kP (hard)
Turn around after 15 mins
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31
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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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