3 x 600m XC Intervals ; Steve 3 x 1000m ; Jen 34km long run

Lunch time session on grass, same location as last week. The set: Warm up, 4 x 100m, 2 x 200m, 2 x 100m, 3 x 600m with 1:30 jog recovery, warm down. Splits: 3:14/km,3:15/km,3:14/km. Next set at Stromlo XC circuit on Saturday morning, longer XC intervals.

Steve ran his 3 x 1000m set in the morning. Splits: 3:26/km,3:25/km,3:31/km. Next up for Steve is a Parkrun 5km on Saturday morning.

Jen ran a 34km run yesterday morning at a nice tempo. It will be her longest run before Berlin Marathon later this month. Jen has been in great form since City2Surf 14km.

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