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1
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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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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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Reverse Fawkner Park
Reverse Fawkner Park
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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3
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10 x 500m (on 3 mins)
10 x 500m (on 3 mins)
12:30 pm
tan
Alternate session: reduce number of reps to 6x or 8x (just skip last or first few reps)
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4
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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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5
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Mona fartlek
Mona fartlek
12:30 pm
tan
2 x 90 secs on/ 90 secs off; 4 x 1 min. on/1 min off; 4 x 30 secs on/30 secs off; 4 x 15 secs on/ 15 secs off.
Recoveries can be 'float' or easy jog depending on how fast you want the efforts to be.
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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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7
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parkrun
parkrun
8:00 am
Multiple locations
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8
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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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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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Fawkner Park
Fawkner Park
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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10
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8 x 750m (on 4:15)
8 x 750m (on 4:15)
12:30 pm
tan
Alternate session:6 x 750m or 4 x 750m (skip first two or four reps).
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11
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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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12
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Double Pyramid
Double Pyramid
12:30 pm
tan
250m / 500m / 750m / 750m / 500m / 250m (30secs rest/250m, eg 90 secs after 750m)
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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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14
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parkrun
parkrun
8:00 am
Multiple locations
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15
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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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*Two Bays
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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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Reverse Fawkner Park
Reverse Fawkner Park
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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17
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Descending set
Descending set
12:30 pm
tan
1500/1250/1000/750/500/250.
Alternate session: Skip last three reps and stop after one complete lap of tan.
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18
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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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19
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Lactic Pyramid
Lactic Pyramid
12:30 pm
tan
Alternate session: skip the final rep (750m).
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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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21
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parkrun
parkrun
8:00 am
Multiple locations
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22
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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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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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Fawkner Park
Fawkner Park
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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24
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6 x 3 mins (1 min stat rec)
6 x 3 mins (1 min stat rec)
12:30 pm
tan
Alternate session:4 x 3 mins (just skip the first two reps)
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*VIC Milers (800/1500)
*VIC Milers (800/1500)
6:00 pm
Box Hill
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25
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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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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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28
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parkrun
parkrun
8:00 am
Multiple locations
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29
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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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30
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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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31
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10 x 500m (on 3:00)
10 x 500m (on 3:00)
12:30 pm
tan
Alternate session: reduce number of reps to 6 or 8 (just skip the last or first few reps)
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