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Weekend Training Schedule & News


Great Ocean Rd Marathon Festival – We had Clare Harris who ran 4:19 for the 44kms, and scored a PB and first time under 4 hours for the marathon distance. Ivan Tan was competing in his first Marathon and finished in a time of 5:21hrs for the 44km. In the 23km, Adrian Koochew ran a 1:56hr which was a PB. From all reports it was pretty tough conditions due to head wind
Sydney Half Marathon – Sarah Bate was representing us there and finished with a 1:59hr PB. Great work runners and Coach Lynds for preparing them for the weekend.

LUKAS HOFFMAN – THE COMEBACK Profiling Lukas Hoffman who 9.5weeks ago broke his collarbone in Portarlington and next week sees him racing the Kraichgau 70.3 in Germany. See the link to the blog post here 

SWIM TT’S / CRITICAL SWIM SPEED TEST Some great results this week with Fluid swimmers at squad, completing CSS testing to set training paces, and 1.9km and 3.8km test swims ahead of 70.3’s and IM events in the coming weeks. A number of PB’s were posted.

ITU / PRE RUN PHASE 5K – Saturday morning will see our Worlds squad and some pre Run phase runners complete a race to train session with a hard 5km run at Albert Park tomorrow morning. This is a key session so expect those asked to do it to do it, unless you have spoken to me prior. Meeting from 7:15am at the lake near MSAC entrance on Aughtie Dve for warm-up, then following the run we will complete our long ride. Details HERE 

Ironman Cairns / 70.3 and Hawaii 70.3 – These athletes hit their tapers from next week, great work on your effort over the specific phase of training.

Coach Foz Away – Sean will be away from Tuesday 29th May to Monday 4th June in Hawaii for the 70.3. During this time Jan Dean will be taking morning Swim Squad. Lyndsey will be coordinating all ride/run sessions.


Meeting at Port Melbourne SLSC at 6:15am for 6:30am start time with Coach Lynds
LONG FLAT RIDE – 55-150km at 70-83%mhr. Run 15-45mins off the bike easily. OR possible short ride / long run for some specific Cairns athletes.

Meeting at Lake across from MSAC entrance (Aughtie Dve) from 7:15am with Coach Foz
PARK RUN / LONG FLAT RIDE – 15-20min warmup, 5k Run then warm down, then rolling around 9:00am for 85kms easily at 70-78%mhr

Own venue session – (please refer to ind. programs for specifics)
Aerobic ride or run session & possible 4th swim session for some athletes