Fitness Group - Meet at the volleyball carpark at Caroline Bay. 800m efforts (6 to 8 times).
Competitive Group - Meet at the volleyball carpark, Caroline Bay. Warm up, Port lap (1.35km) repeats. 4-6 repeats at current 10km pace. 90 seconds to 2 minute rest.
Thursday 6pm - Frontrunner Run: 6km, 8km, or 10km loops at a conversational easy run or walking pace: 300 Stafford Street. *hi-vis and headlamps recommended.
Saturday 13th August 8am
Competitive Group - MEET AT SCENIC LAKE CAR PARK for undulating tempo. 2 x 3km tempo, followed by 1-3 x 1km at 10km pace. (This is on the Scenic road in practice for club road champs.)
Fitness Group - Saturday, today's run starts at Pleasant Point train station (by the public toilets) at 8.00am. We will be running an out and back course along the Point highway track. Carpooling from Church Street Countdown carpark, the XCM end, at 7.35am.