intraining’s Runner’s Bingo

Make your next five weeks count… 

Stay motivated, keep your routine and BE CREATIVE!!

Have fun with our Runner’s Bingo.

Every week pull up a card and see if you can make a line.

No one is too cool, too fast, too sophisticated or too clumsy to bring some spark to your life.  It’s that spark that’s going keep you and your friends smiling when chaos seems to reign. 

Plus…  you don’t have to do this alone.   Share your progress, pics and splits onto our Facebook group.  

Follow it to the letter or add your own creative flair to the challenge. The running sessions can be stand-alone or add something into the mix. 

Challenge your running mates and don’t hold back.    

Our goal is to keep the sense of adventure in your running while we wait for the road season to kick back in…  and hone those running skills that could give you a PB later this year.

Of course, run safely, don’t run if you are ill and most importantly check-in and let us know how you are going. 

Let’s get going!!!

This is how intraining’s Runner’s Bingo works…

1. Download your Bingo Card
2. Choose the actions you want to aim for the week
   1. check the instructions below
3. Cross them off as you go
4. Join intraining Runners School Facebook Page
5. POST up pics of your progress, actions, split times and Strava segments.  
6. When you get a full line completed for the week…  Post up #intrainingrun with a pic of your card
7. Be ready for the next week’s bingo card:  we have a total of 5 weeks

INSTRUCTIONS

Listed below are basic instructions to match each action on your bingo card.  If you aren’t sure what it means, post up on the intraining Runner’s School Group page.  We’ll answer you there.  

Have fun!! JOIN intraining’s RUNNER’S BINGO CHALLENGE

Run a 400m TT on the track

Speed + New location

Leg speed, power and strength – something often forgotten with the long distance runner’s mileage

Warm up, an a few shorter reps if you want, then power out with control a fast 400m.

Set a new goal

Start planning now team!!

Goals should always have some flexibility to them.  Review your year and let’s aim towards the second half with a hope and belief that life will be normal again.

Post up your goals onto Runners School Facebook page. 

Find an accountability run buddy for the next 5 weeks

This is a BIGGIE!!  Every week you need to connect at least once with a friend who you know will keep you on track and out running.  Make a point of checking in on them, and share your running adventures. 

2km Kick session:   

3 – 5 reps over 2km, where the first 1500 is @10K pace, and the last 500m is fast to the finish.

You know we always love to help you hone your running skills. 

This session teaches you to make a change in speed, and hold it right to the end.  Recovery is a standing 2 mins

Make sure you pick a pace with 500m to go that you can keep right to the line!!

Dress up Run

Steve’s choice!!!   Be bold and show the world your sense of humour. 

We all know smiling can change your outlook.  Your challenge here is to head out the door in something to make you and the rest of the world laugh and smile.  Tutu’s, ties, colour, long socks, Hawaiian shirts.  

Yes…   Take a selfie and post it on the page. 

Make a STRAVA animal…  Runner’s Art

Share your artistic talent as a runner.  Give us your best pic of how you can run to make an animal. 

Did you know, we are actually testing your skill to pre plan, look ahead.   Racing is constantly about having to think ahead, strategise on how you are tracking and make choices mid race.   Practice here and post up your strava screen shot on the Runners School Facebook page. 

Rhythm km’s – with a watch.

One of our all time favourite sessions to hone your skill as a master pacer. 

This speed session will test your pace judgement….   

The session is:  3 – 5 x 1km, with 1km easy recovery (or 1 min stand recovery).  Every 1km rep has to be 5s faster than the previous.  

Your second last rep should be at your 5km pace. 

Before you start…  calculate what your starting 5km will be by working out your 2^nd last rep pace (5km pace)

This is a controlled pace session. You should feel really easy at the start. Towards the end it will feel a bit harder but you should finish feeling you could do another rep if you had to.  If you run to fast or too slow you ignore it and keep trying to hit your original goal paces

Write these down – then when you are finished post up on the Runners School facebook Page what you did.

Kudos if you were close…  Super kudos (master pacer) if you nailed it

Post a running meme that describes exactly how you are feeling today

Time to make us all laugh…   Share your humour… post up on the runners School FB page. 

Run up a mountain

Come on Rocky…   Show us what you’re made of.   He never gave up when against the odds – so neither should we!!

Be an elite athlete 

Clay Dawson won the Australian 100km Champs in 2019 in a time of 

This calculates out to be    /km

How far can you run at his 100km race pace?

Here’s a chart to give you some splits.

Add this into your threshold run this week. 

Lactate km’s

Learn to run through the pain!!  This speed session goes like this:

3 – 5 x 1km, – first 200m FAST!!, last 800m cruise at 10k race pace. 

Recovery with 1km easy recovery or 2 mins stand. 

OUCH!!!   This one could hurt.   Better you learn how to do this now so when you get excited in your next race and go out too hard, you’ve practiced how to manage that lactate burn. 

Hone your running skills…  manage the lactate. 

Post your future ‘flat me’

Visualisation and pre-race routines prep you for your big race day.  They can get your running endorphins fired and you thinking strategically about how to run and how to manage those pre-race nerves. 

Putting your race kit out the night before your race, photographing it, and even trying it on is a perfect pre-race ritual.   We won’t be doing that for a while so let’s practice this before your next speed session or long run. 

Post your pre-race running kit pic on the Runners School facebook page…  just as if tomorrow is your race day!

Negative Split 2-3 x 3km

One of our intraining team’s favourite threshold session.   Controlled pacing with the negative split.   A continuous run broken into 3km sections with no recovery between each set.  Every 3km you have to run faster – but at these paces…   marathon pace, half marathon pace, 10km pace. 

Threshold runs should not be run much faster than 10km pace to gain maximum benefit. 

Run your longest run for 2020

Your distance…  Your choice…

Nothing more satisfying in training than ticking off your long runs for the year.  

Share your long run ‘win’ to let us know how far you went.

Name an athlete who inspires you

Inspiring athletes help us dream and stay motivated.  They give you strength knowing how they made it possible and a commitment to what you value. 

Meal Prep

Delicious dinners or die hard pre-race meal rituals.  Show case what you will be eating the night before your race later this year.  Share it on the Runners School Facebook page  – even if it’s the empty platter you have licked clean.  (Please don’t waste the rice!!)

You could even invite a friend if you’re both healthy!!

No watch hard run

EEEK!!!   No watch!!!   Yep, you read it right.  For all you running data geeks, this is going to challenge you to the core.  You have to run one of your regular timed routes with no watch….   

OK…  Let’s relax the rules a little because we can tell some of you are already sweating in panic…   You can cover your watch with duct tape…  but no peaking until you’re finished!!!

Post up your splits on the Runners School FB page  

Plank Day

Core strength session for you today, friends.    We have three exercises you need to do. 

#1 Plank for 1- 5 mins

#2 ITB Roller Balance

#3 Single leg balance on an unstable base with your eyes closed.

You’ve got 10 mins!!   Ready, Set, Go!!

New location – Trail or road?

Chill day.   Go and explore the world.   You all know that one of the most enjoyable runs is in a new location.  You see the world from a different perspective, experience different sights, sounds and smells. 

Running should be about your experience as well as your training. 

Post run Brekkie

Make our mouths water….  Show us how you spoil yourself after a long run. 

Is it pancakes and ice-cream, avocado smash, or simply good old Aussie Weetbix. 

Post up your plate on the Runners School Page.  

Run a hard 5k add 6 x 150’s

Steve & Zoe love this session!!   It’s one of their many peaking sessions to fine tune leg speed leading into a major race. 

Do a Saturday 5km fast, rest for 5 mins, then knock out a few 150m strides. 

Focus on your running form.

Pyramid Session – Speed session

Pacing… Pacing… Pacing…   Get it right from the start… 

Your session is:  500m, 1km, 2km, 1km, 500m.   

If you are more experienced and training for the marathon you could do 1km, 2km  3km, 2km, 1km with 2 mins stand rec. 

BUT…  you have to run the 2^nd 1km & 500m faster than the first part of the session. 

Recovery is a steady Jog 500m to 1km

Post how good you are at being a master pacer.

Formwork

Power, strength, reaction time and coordination.   Before your next run add a series of running drills to your warm up. 

• High knees – for co-ordination and foot placement
• Bumkicks –  for co-ordination and hip position
• Skipping –  for power strength and reaction time.  (alert:  this one is an injury risk so only do if you are niggle free)

You only need to do each on twice to gain some strength to your running.  

Check on your run buddy

You’ve got to stay connected.   Don’t become a sole runner unless you have to.  Keep your running buddies connected, motivated and ready for an exciting 2^nd half of the year’s running

PB

You read right…   PB!!   Just because we don’t have official races to check on our progress, doesn’t mean you can’t go out and run a hard 3km, 5km or 10km.  You never know…  you could score yourself a PB.  

Plus, time trialling is incredibly powerful to do to train your mindset towards running strong in future races.  

Train right, look after your feet, and  stay injury free.  

There is no reason for you to stop running unless you are injured.  And if you get injured…  come and see our podiatry and physiotherapy running team at intraining Running Injury Clinic. 

Running shoes will wear out….  Just because the running races aren’t the same, don’t neglect them.  intraining Running Centre is open as usual just with extra precaution on hygiene standards. 

Make this a year to hone your running skills, focus on really enjoying the process of training and loving the great outdoors

We’re here to keep you running. 

JOIN intraining’s RUNNER’S BINGO CHALLENGE

Have fun

Steve, Margot and our intraining Team.

Runners School Registration is OPEN NOW…

JOIN HERE!

Come and join us this Sunday 2nd Feb, 3pm at intraining Running Centre for our Live Launch.

 Registration closes on Monday 3rd Feb.  FIND OUT MORE…

Keeping connected with your running community

By Doug James – physiotherapist and podiatrist, at the intraining running injury clinic.

Running means different things to different people. For some, it’s a fun thing to do a few times a week with friends. For others, it’s about striving to achieve goals you once never thought possible. Running can be hard work, but with it comes to a sense of achievement and enjoyment that fast becomes addictive and it ingrains itself as a part of your life. When this part of your life begins to fall apart – be it from injury, a lack of motivation or you’re unsure of how to complete a running goal you’ve set, it helps to be connected with the networks that are available to you.

The Injury Support network

One of the unfortunate aspects of running is that you will almost certainly develop in injury at least once a year. This may mean that there are a few days or even a few months where you won’t be able to run due to pain. Beyond the pain caused by the actual injury, dealing with the mental anguish of not being able to run can be unpleasant, but thankfully, both of these pains may be mitigated by connecting with your injury support network intervention.

If you have developed pain with running that has lasted more than three days, it is worth checking in with your injury support network. Getting your injury assessed and diagnosed can help you understand how to make the injury get better – and importantly, how to stop making the injury worse (it’s always surprising how often runners will exacerbate an injury thinking they are fixing it). Avoid adopting a “wait and see” approach, as early treatment is often associated with a speedier recovery, meaning less downtime from running.

Understanding your injury – in particular how long it takes to heal – can help to lessen the emotional burden of it. Seeing a practitioner that is experienced in dealing with running injuries (and is a runner themselves) is important. Too often a heavy-handed (and often misguided) ‘treatment’ for running injuries is to prescribe complete rest. Worse still is for the practitioner to tell the runner that they “aren’t meant to run”, or “will never run again”. Given a lot of people use running for stress relief these negative ideas coupled with not being allowed to run can create somewhat of a crisis. With a few notable exceptions (usually bone injuries) you can usually do an amount of running while rehabilitating an injury, but it is important to know the limits.

The intraining running injury clinic was created with the specialised focus of helping injured runners. The team of skilled Podiatrists and Physiotherapist are all keen runners and host a wealth of knowledge and experience to keep you running at your best. Beyond treating injuries, this network can also be accessed for injury prevention, training tips, and running advice. The intraining injury team can assess your running technique and prescribe exercises to improve your running performance and reduce injury risk. Additionally, the team are able to perform personalised footwear fittings – guiding you to the best shoe for your foot, and customising it (by adding extra arch support, heel raises, orthotics etc) where needed.

The Running Community network

One of the great joys of running is being able to share it with other people. Running has such a great community – one that is welcoming and inclusive of people of all abilities. If you have taken the time to lace up and break a sweat, you’re a runner. Even if you haven’t run all the way in a 5km yet – you’re still a runner. And with that, you are instantly bonded by the camaraderie of others that run.

The running community exists in many different forms – from the people you run with – or run past, to online forums (cool running, Reddit), or activity tracking app networks such as Strava. You’ll often form new friendships with strangers through your mutual love of running in this community.

While the running community will help you celebrate your running achievements (or ‘kudos’ in Strava-speak) the community can also be an amazing source of support during the times you are injured or finding running hard. Keeping in touch with the running community can help buoy your spirits during these tough times and help reduce any negative thoughts that can arise. Through staying connected to the network you are bound to find someone out there who has experienced what you are going through and the shared experience and advice can be comforting.

The intraining running club is one of the largest in Australia and has a terrific and very social running community network that supports runners of all abilities. Being a member of such a large community, you’ll likely find people of your ability that share your running goals and interests. Taking part in an intraining session or long run is a great way to spend an hour or two (or four) with some like-minded souls. For those who are unable to run, you can still stay connected through helping at a drink station for the run, and then catching up for coffee afterwards. Running is more fun with friends, and staying connected to your running networks is the best way to do it.

Getting connected to a running network can be easier than you think. From simply chatting to other runners after a parkrun to joining an intraining running session, you will find yourself welcomed to a new family. For more information about joining an intraining running session, or looking for an injury assessment, go online at www.intraining.com.au.

Got a niggle you can’t shake.   BOOK IN now with our running clinic team if you have a niggle.  They’ll help you get going again.

Runners School REGISTRATION is OPEN NOW…

JOIN HERE!

Sandgate “Speedy Week” parkrun 8th June 2019

Member Shout Out: Phil Teakle

On Thursday morning I heard that many of the fastest runners in Brisbane would be doing the Sandgate “Speedy Week” parkrun on Saturday. I recalled last year’s event had 100 finishers complete the 5km course in under 20 minutes, which was a feat I could only dream of back then. Since then, I had done several sessions with the Advanced Intraining Squad and eventually reached my 20-minute milestone. I was excited at the thought that this year I could be one of the hundred-or-so sub-20 runners.

I arrived at Sandgate in plenty of time and was glad that it was cool and overcast with light winds. The course, which I had never done before, looked dead flat. On it were plenty of fast-looking runners warming up in their team singlets. I just did the usual speed session warm-up: 1500m jog, stretches, strides and jog to the start line where I chatted nervously with some of the other intraining runners.

The start was very well organised, with careful seeding starting at sub-15:40, which caused first a titter, then applause, as some runners stepped up. I took my place at the back of the sub-20 group. There were over 100 runners in front of me and I was aware I’d lose many precious seconds before I crossed the start line.

Finally, we were underway, and it was a gradual acceleration up to what felt like a good pace. After a time I looked at my watch and saw I was already at my target of an average 4:00/km and climbing, which meant I was going way too fast and had to slow down. We had just done this sort of drill on Tuesday night, so I settled at my target pace of 4:00/km and tried not to think of the precious energy I’d squandered and lactic acid I’d generated. I felt pretty good for the first 2km. I thought I could trust the GPS accuracy more than usual because the course was straight lines, not like my home Southbank parkrun, which looks like a sailor’s knot and which my watch tells me is randomly between 4.8 and 5.0km every weekend. The course turned left onto a long wooden pier at the end of which was the halfway turnaround, but before I got there I saw two intraining singlets leading a small group already coming home: I think it was Aiden Hobbs in front followed by Brendan Press. I also recognised Isaias Beyn close to them. Turning onto to the pier I concentrated on conserving energy and, unusually for me, didn’t acknowledge any runners or volunteers. I can only apologise and plead it shows how seriously I was taking this run – maybe too seriously? At the end of the pier I was still averaging 4:00/km but dismayed to find I was now turning back into a decent headwind.

Turning right off the pier my legs started feeling tired and uncooperative. It was now a race between the finish line and exhaustion. I prayed inwardly that the course was short, but my heart sank as my watch beeped right beside the 4km marker and it looked like I’d have to run every step of 5000m. I was by now extremely uncomfortable, almost distressed, but I knew I tended to get pulled towards the finish and was worried about going too fast and burning out or stumbling. I didn’t look at my watch any more but I consciously held myself back, telling myself to stay in control just a little longer, then I would be able to collapse and die. I heard people shouting encouragement to someone behind me and it spurred me on too. Rounding the last corner, I could see the clock was still under 20:00. I stopped my watch on the finish line at 19:53 and stumbled off the path to regain myself. I was amazed to see I was the 145th finisher, the last runner to finish in under 20 minutes. Immediately we were told to form up for a photo, and I was very pleased to be in that group with my intraining singlet.

It was exciting to be on the course with so many great athletes in full flight. Intraining’s Brendan Press, Isaias Beyn and Aidan Hobbs taking first, second and fifth places in an amazing 14:29, 14:32 and 14:50 respectively. There were many PBs and other great performances, and there was a happy atmosphere at the finish. It was a terrific event and very well organised.

Philip Teakle

My Melbourne Half Marathon

by Cathie Lambert

Very early in the year i decided to run Melbourne marathon. Accommodation and flights were booked, but i left entering the event til quite late. The accomodation was a bit of a disaster, and i had to find alternative accomodation the week before.

I had done coastal high 50, in September but video evidence shows there was a lot of walking in that event. I didnt feel i could give a full marathon a good crack, so decided to enter the half instead.

I enlisted John’s help quite late, i was thinking i should have been in taper mode, but John had other thoughts. After a couple of weeks of long sunday runs we had a chat about a realistic goal time. This cant be underestimated and my feeling of satisfaction right now comes more from sticking to my plan, rather than the time.

On Friday morning, before flying out, i had an emergency trip to intraining for a new pair of shoes. I needed a new pair but was reluctant to change close to the event, but my toe was poking out so much i couldn’t stand it. I was worried about wearing brand new shoes, my father had to pull out of the qld marathon championships in 1963, after winning the year before (and after), but shoes these days are a but different from the dunlop vollies he probably wore. I also picked up a strawberry and banana gu, omg who could resist those flavours.

I had half of the gu at 7:30, after cheering on some friends who were doing the full. The flavour was disappointing, sort of tasted like the banana was over ripe, and i am not a fan of the overripe banana!

The plan was to start out conservatively and controlled, with John’s advice to be aware of the tailwind which will make it seem easy. The start was exciting, so many people (my results page says 9736 in the half, I’m not sure if that includes DNS). There was a little hill up to Flinders Street, then it was fun running past Flinders Street station and over the bridge. Running out to Albert park we were running over tram tracks, i found it a bit tricky with people dodging in front, footpaths/islands to go up and down etc, i was surprised there weren’t more falls. I only saw one.

Reaching Albert Park I recalled John’s advice to keep my head up and run from point to point, rather than following the twists and bends. This was good in theory, but i still had so many people round me it was a bit hard to do it. I picked up my pace, as planned, battling the wind in places, saw a few cute swans with babies, and a crazy guy doing the full with a washing machine on his back. Seemed like this was a good spot for spectators and they were all encouraging.

Out of Albert Park we headed back towards the finish. Once i reached 18ks i decided to go a bit faster, it’s only 3 ks right. I got a 5:46, 5:36 and 6:02. The 21st k was 6:28, i think this was the bridge. John had warned me to stay strong for the bridge, and although i was slow, i was passing lots going up. Also there were quite a few collapsed from here to the finish. It sort of puts you off a bit when you see these bodies on the sidelines!! My last 600m shows as 4:28 pace so ourTuesday speed sessions have definitely paid off. Thank you John, Kat and Cheryl. I did take a selfie running up the bridge but its not good for sharing.

Running round the MCG was awesome. Unfortunately i had forgotten my brisbane lions singlet so i couldnt call out ‘go the lions’. My only disappointment of the day.

John’s final piece of advice waa to cheer on other intraining runners and i did this. As i wasn’t wearing an intraining singlet I think some people were just wondering who was the weirdo cheering them on, but oh well, never mind.

Would i do it again? I dont think so. It was actually a bit of a boring course. Maybe the full would be better? And it was hot. And i found i wasted a lot of time at the water stations, i had to walk to be able to get a drink. But i did enjoy the run.

A big thanks to Paula and Lynda Coulson for the training runs, and the support, You guys are awesome and we have covered many subject topics which are best left unmentioned. And a big thanks to the Tuesday morning group who never fail to encourage and support. It’s definitely noticed and appreciated.

Final time was 2:12:35, my second fastest half time. Strava says i got a pb for the half, 20k and 10 mile.

This has turned out to be quite the essay, I’m an all or nothing type of girl, my usual race report is a simple, yep i did it. Maybe I’ll stick to that next time. Remember, John Whelan and Paula Treagle Flynnp, you did ask!

Running in review 

by Coaching Director Greg Scanlon

Wow… make sure you at the great photos from intraining’s crew at the Aoraki-Mt Cook Marathon tour.  Are you feeling a heavy case of FOMO? By all accounts the race, and the tour, were a huge hit with the runners. Check out the Photos here and read phils race report as well.  Keep an eye out for future tours being a new feature, with new destinations currently under discussion. Anyone for Hamilton Island or Queenstown in 2019? How about New York in 2020? Plan on taking our fabulous club experience with you, to some iconic races and spectacular destinations.  Read Phil Treakls Rsce report of Mt Cook.  

Exciting as the travel may be, let’s not forget the running gems that exist in our own backyard. Last Sunday was the 15k Championship for Brisbane Road Runners. It was taken out by our own uber athlete, Clay Dawson and important to many who had set the goal of collecting their BRRC towel. A worthy reward for completing their whole championship series.

Out of running gear news

Congratulations to Elsa Lee on the birth of her second son. Both mum and bub are doing great.

Club Results

Aoraki – Mt Cook Marathon 
Marathon 
3.31.09 Todd Dennis
3.33.54 James Rees 
3.37.59 Philip Teakle 
3.51.41 Helen Keegan 
4.31.38 Andrew Coop 
4.31.36 Laura Speed

Half Marathon 
1.52.26 Adrian Morrison 
2.07.02 Liz Gamin
2.10.58 Jon Remington 
2.27.36 Rachel Di Vetti 
2.32.44 Tracey Chappell 
2.38.42 Shelley Ward

10k 
0.34.55 Allen Dennis 1st overall
0.42.32 Zoe Mannning 1st female
1.03.09 Emily Dennis 
1.19.43 Bernie Dennis 
0.48.40 Steve Manning

BRRC 
15k Race 

1.17.41 Carolyn Hughson 
1.18.11 Sandi Maxsted 
1.25.06 Catherine Turton 

1.25.08 Melanie Foote 
1.43.41 Wendy Crompton

0.52.43 Clay Dawson 
1.00.40 Marty Kelly 
1.01.11 John Shaw 
1.04.14 Darrell Giles
1.07.05 Stephen Walmsley 

1.10.30 Jason Cox 
1.11.30 Stuart Simmons 
1.12.29 Tom McNicol 
1.16.00 Kevin Geake 
1.16.34 James Bell 
1.20.23 Darren Manson
1.20.39 Bruce Smerdon 
1.20.56 Erhart Stockhausen 
1.27.09 Colin Woods 
1.28.53 Michael Lyttle

Looking ahead

Melbourne Marathon – 14th Oct

It is race week for these runners and an important time for doing final preparations and executing travel plans. The all important social component has been taken care of, with all being invited to for a post race lunch at European Bier Café, 120 Exhibition Street, and followed by post nap dinner celebrations at the Elephant and Wheelbarrow Pub.

SEQ Trail Series Rd 1 – 14 Oct

Held at Enoggera Reservoir, we will be encouraging anyone who is not going to Melbourne to attend this event. It’s well organised and in a very beautiful place. Come and experience the joys of the trails. A 15k road run will also be available from the shop.

Qld Triathlon Series Rd 2 – 14 Oct

Round 2 will be held at Raby Bay this weekend. For any help or guidance, make sure you get in touch with the Trisquad at [email protected] or go to their Facebook page. The squad is now running regular Wednesday evening and Friday morning sessions to help you launch your season properly.

Event Calendar 

Club

Sun Oct 14th – Melbourne Marathon, SEQ Trail Enoggera, Raby Bay Triathlon, intraining long run, (Milton 15k)
Sun Oct 21st – BRRC Relay – 3x 4.5k, Bribie Triathlon.
Sun Oct 28th – Qld Trail Series (Numinbah) – or intraining Trail run 10 to 25k
Sun Nov 4th – BRRC 10k – Noosa triathlon
Sun Nov 11th – Qld trail series (Pomona) or intraining long run Sandgate/trail.
Sun Nov 18th – BRRC 5k, Kawana Triathlon
Sat Nov 24^th – QA State Relay Championships
Sun Nov 25th – Qld Trail Series or intraining Long Run, Bribie Tri

Tri 

Qld Tri Series
R2 RABY BAY – 14 October 2018
R3 KAWANA – 18 November 2018
R4 RABY BAY – 9 December 2018
R5 ROBINA – 13 January 2019
R6 CALOUNDRA – 3 February 2019
R7 RABY BAY – 3 March 2019

Bribie Tri Series

20th/21st October 2018
24th/25th November 2018
23rd/24th February 2019
23rd/24th March 2019

Noosa Triathlon
4th November 2018

Mooloolaba Triathlon
17 March 2019

Trail

SEQ Trail Series Dates
Hit the trails in summer
Would you like a change from running on the roads? This popular and well organised series has grown over the last few years. Get amongst the shade of the trees and develop some good running strength with the intraining team.

14 Oct Rd1 Enoggerra
28 Oct Rd2 Numinbah
11 Nov Rd3 Pomona
25 Nov Rd4 Bayview
03 Feb Rd5 Bunyaville
17 Feb Rd6 Hinze Dam
03 Mar Rd7 Ewen Maddock Dam
17 Mar Rd8 Daisy Hill