Helen and Jack : 4 x 1000m ; Steve 3 x 600m, 1200m tempo

Back home Helen and Jack ran 4 x 1000m efforts at Stromlo XC circuit. They are preparing for Canberra Times 10km fun run. Both ran very quick.

Splits: Jack 3:49,3:44,3:39,3:33. Helen 4:31,4:24,4:16,4:15. No swooping of the magpie which is good.

Steve ran 3 x 600m efforts this week average 1:53. He followed that up with a 1200m tempo in 4:00, first 600m in 1:53. He is running a half marathon on Sunday. Good luck.

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