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Courses

12 3 4

Name ▲	Distance	Actions
;lnd
1 min on 1 min off
1:03:54
1:24:22
1:25:36
1.25 tt
10 mile time trial
10 mile time trial [2]	10 mi
10 second ladder
100-200-400 3 rds
1000	1000 m
1000 [2]
1000-1000-800-800-400-400
10k home-pond
10k time trial	10 km
10x200
10x300
10x400
10x400 1 min rest
10x400 4x200
10x4oo
10x500
12-8-4 then 2x 3-2-1
12-9-6
1200
1200 [2]
1200 600 4x200 600 1200
1200+400
12x200
12x300
12x300 100 jog
12x300 100 jog
12x300 100 jog 1 min rrst after 4
12x400
12x400 100 jog
12x400 200 jog
13.1 time trial
13.1 time trial [2]
15k tt
1600 100-200-300-400-00-200-100 2x800
1k 4x400 1k 4x200
1min on 1 min off 2-2 -3-3 3rds
2 on 1 off 9 rds
2 on 1 off 6 rds
2 x 1.5
200 on 200 off
200-400-600-800-800-600-400-200
24hr relay
2k
2k 1200m 4x400
2k 4x200 2k
2k-1m-1200
2m tt pond
2x 3x300 3x200 3x100
2x1600 2x800 4x200
2x1k 4x500 3x300
2x2 miles
2x2k 4x200
2x600-500-400-300-200
2x800 4x400 straight/curves
2x800-600-400-200 +800
2xmill 2x400 4x200
3 x mile heritage
3(4x400)
30-90
30/90
300
300 500
300 on 300 off x7
300-400-800-1000-1000-800-400-300
35 min TT
3m at HMP 3rd lap 10k pace
3x 600-400-300-200-100
3x 6x200
3x1 1m rest pond course
3x1000 2x500 3x300
3x1200+400
3x1k 3x400 4x200
3x300 3x1k 3 x300
3x3x600
3x600-400-300-200-100
3x800 3x600 3x200
400
400 [2]
400 16000 400 1200 400 800 400
400 and 600
400 build downs
400 builddowns
400-300-200-100
400-800-1200-1000
400-800-1200-1600-400
4x 600-400-200
4x1000 4x200
4x2 miles
4x200 2x400 mile
4x400 4x300 4x200
4x400 5x3000 4x200
4x400-300-200-100
4x500 4x400 4x300
4x6mins

12 3 4

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