2 x 2 mile tempo. Ran up Emmeline with the kids for 2 miles(5:46, 5:41) from Butterfield Park. Did tempo down Emmeline to Mirabella Trail. Mile recover to Butterfield Park. Tempo from Butterfield to almost home via Mount Ogden (5:47, 5:49 had to stop for a car). Mile cool down. 6:46 ave for the run.