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Workout was 4x(4 min on, 90 sec off) + 4x(90 sec on, 90 sec off). The rests were pretty fast, like low 6 min pace on most of them, so that meant the on segments were that much harder. My overall pace for the workout portion was close to 5:10/mi for over 10k with a net uphill. That would be a pretty solid tempo by itself! It helped so much having Colin to set the pace, even though it made the workout hurt quite a bit. I stuck with him on the first 2 4 min reps, then got dropped on the next 2. I did a little better keeping up on the 90 second reps. It helped that he was in trainers and I was in Vaporflys. My right foot didn't bother me at all until the very end. My right leg still felt a little weird, but I can't really complain about the paces I hit, so it might be affecting me more mentally than physically. 

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Eddie Owens

Chasing Colin

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Lunch Run

Morning Run

Afternoon Walk

New SUP!

Afternoon Ride

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