In this weeks show Nathan is recovering well from the Trail marathon, Fraser, Wax and Sparling are training well. Woolley got through the first big marathon session.

Few good local and international race results to chat about.

the video explaining how to put your Parkrun barcode for Garmin watches is here>

https://youtu.be/n1Rp2RHopj8

The Mona Fartlek is explained here >

https://www.runnerstribe.com/features/the-mona-fartlek-a-classic-session-article-by-sub-230-minute-1km-runner-mark-tucker/

enjoy

PLUR

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