Coach/Runner Training Guide 2016
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week1Monday-18th JulyTuesdayWednesdayThursdayFridaySaturday-23Sunday-24Weekly TotalSessions for Navs and prospective Navs.
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Bush WeekCampus OrienteeringImportant Events/things
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Comm Bridge (6km)0:45-1:00 run10-16Suggested Destinations (and distances)
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week2Monday - 25th JulyTuesdayWednesdayThursdayFriday-27thSaturdaySundaykms total:
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Karillon 8km0:45-1:00 runInterval and speed training is important for IB, ANU Tri Friends Intervals, meet Fellows Oval 6pm 1-1:15 run16-30
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16-30
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week3, now in groupsMonday -1st AugustTuesdayWednesdayThursday FridaySaturday-6thSunday-7thkms total:
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Divs 1-41:30 runANU Tri Friends Intervals 6pm 1:30 runHill Repeats (6*6 min) +0:30 warm up and cool down or very hilly run Rogaine Entries Due1:00 run40
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Divs 5-7Parliament (10km)0:45-1:00 run1-1:15 run1:00 run34
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week4Monday 8th AugTuesdayWednesdayThursdayFriday-12thSaturday 13th AugustSundaykms total:
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Divs 1-4(Start running with Packs) Red Hill (16km)1:30 runANU Tri Friends Intervals 6pm 1:00 runACTRA 4hr Rogaine50
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Divs 5-70:45-1:00 run35
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week5Monday- 15th AugTuesdayWednesdayThursday-18thFridaySaturdaySundaykms total:
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Divs 1-4War Memorial (10km)Black Mountian TimeTrial 12:30pm (ANU Wide - PRIZES!!)ANU Tri Friends Intervals 6pm 1:30 run60
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Divs 5-71-1:15 run40
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week6Monday - 22nd AugTuesdayWednesdayThursday - 25thFridaySaturdaySundaykms total:
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Divs 1-4Zoo (11km)1:30 runANU Tri Friends Intervals 6pm 1:30 runHill Repeats (6*6 min) +0:30 warm up and cool down or very hilly run 2:0070
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Divs 5-70:45 - 1:00 run1-1:15 run1:3040
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week7Monday - 29thTuesdayWednesdayThursday - 1st SpetemberFriday Saturday Sunday kms total:
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Divs 1-4Half Lake (16km)1:30 runANU Tri Friends Intervals 6pm 1:30 run1:00 run50
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Divs 5-70:45-1:00 run1:00 run1:00 run30
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week8Monday - 5thTuesdayWednesdayThursdayFriday Saturday Sunday kms total:
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Divs 1-4Mt. Painter (16km)2:30 runANU Tri Friends Intervals 6pm 1:30 runHill Repeats (6*6 min) +0:30 warm up and cool down or very hilly run 2:00 run60
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Divs 5-71:30 run1:30 run1:30 run45
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week9Monday - 12thTuesdayWednesdayThursdayFriday Saturday - 17thSunday kms total:
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Divs 1-4Arboretum (12km)2:00 runANU Tri Friends Intervals 6pm 1:30 runRogaine Entries Close2:00 run70
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Divs 5-71:30 run1:30 run1:00 run40
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week10Monday - 19thTuesdayWednesdayThursdayFriday Saturday - 24th SeptSunday kms total:
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Divs 1-4Embassies (10km)2:30 runANU Tri Friends Intervals 6pm 1:30 runNightGain (Compulsory for Navs in divs 1-4)90
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Divs 5-71:30 run1:30 run40
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week11Monday - 26thTuesdayWednesdayThursdayFriday Saturday Sunday kms total:
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Divs 1-4Belconnen, Mt Ainslie (28km)2:00 runANU Tri Friends Intervals 6pm 1:30 runHill Repeats (6*6 min) +0:30 warm up and cool down or very hilly run 4:00 run70
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Divs 5-71:30 run1:30 run2:30 run50
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week12Monday - 3rdTuesdayWednesdayThursdayFriday Saturday- 8th Sunday -9thkms total:
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Divs 1-43 Peaks (Black, Ainslie, Majura) (30km)2:00 runANU Tri Friends Intervals 6pm 1:30 runRunners Pre-Registraion closes 12pmTeam Entries Close 12pm50
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Divs 5-71:30 run1:30 run30
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week13Monday -10thTuesdayWednesdayThursdayFriday - 14thSaturday - 15thSunday kms total:
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Divs 1-4UC (20km)Runners Briefing 6pmVolunteers Briefing 6pmIB30
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Divs 5-720
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