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MODEWeekTUESDAY (RPT PACE SESSIONS)APPROX DISTANCEPACETHURSDAY (T PACE SESSIONS)APPROX DISTANCEPACE
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TIME TRIAL15-Oct-20188km Progressive (Bridge Run)810KMTIME TRIAL7TAN
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BUILD22-Oct-20188 x 375m 90sec recovery7I3 x 2km 3min recovery8T
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BUILD29-Oct-20182 x 5 x 400m 60sec rec and 5min btw sets8I2 laps Tan 500m on, 500m off9T
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BUILD5-Nov-20184 x 1km, 4 x 500m 2min recovery9I10.00 threshold run + 10x30s w. 30s float recovery8T
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BUILD12-Nov-2018500m, 750m, 1k, 1k, 750m, 500m 90sec recovery8I15 mins form drills
+ Walsh Street Hills
3 laps (@ T effort, up & down)
8T
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REST19-Nov-2018fartlek with 3x3min on/2min off + 3x3min on/1min off8I8min Easy pace
20min Threshold
5min Flat out
7min Easy
8T
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TIME TRIAL26-Nov-20188km Progressive (Bridge Run)810KMTIME TRIAL7TAN
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BUILD3-Dec-2018Tan - (hill + 250) x8-106IPILATES0-
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BUILD10-Dec-20182x (4.00, 3.00, 2.00, 1.00 efforts w. 1.00 rest) 2.00 rest 6ITAN 8x750m hills8T
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BUILD17-Dec-2018Tan 6x1kms. W. 2min rec8ITan Progressive - reverse8T
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BUILD24-Dec-2018Mona fartlek7I10.00min threshold
+ 2 x (90, 60, 30s w. 30s float)
7T
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