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Thursday, July 31, 2025, 6:00 PM – 7:00 PM
Warm up to Wheel of Brisbane then 4x 6min @ 5K pace + 15s with 2min float recovery between reps. 2km cool down
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Tuesday, July 29, 2025, 6:00 PM – 7:00 PM
200m on/off
400m on/off
600m on/off
800m on/off
1000m on/off
4km total
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Thursday, July 24, 2025, 9:30 PM – 10:30 PM
Warm up to Wheel of Brisbane then 5x 4min @ 5K pace + 15s with 2min float recovery between reps. 2km cool down
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Tuesday, July 22, 2025, 6:00 PM – 7:00 PM
2 × 90s on/off
4 × 60s on/off
4 × 30s on/off
4 × 15s on/off
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Thursday, July 17, 2025, 6:00 PM – 7:00 PM
3x 10min @ 5K pace + 15s with 2min float between reps
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Tuesday, July 15, 2025, 6:00 PM – 7:00 PM
6-8x 800m @ 5K pace with 2min static rest
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Thursday, July 10, 2025, 6:00 PM – 7:00 PM
20mins at a moderate pace including a warm up and cool down
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Tuesday, July 8, 2025, 6:00 PM – 7:00 PM
Easy 6km run to/from Regatta with stop for optional beverage. Share stories from the GCM weekend
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Sat, Jul 5, 2025, 6:00 AM – Sun, Jul 6, 2025, 12:00 PM
