Today paced Joseph through a workout (2x2 miles down the canyon). The goal for him was to do the first interval in 12 minutes, and then the first mile of the second interval in 6 minutes, with the last mile as fast as possible. By the time we got to the last mile of the second interval, it was hot. Joseph limped to the finish in about 6:13.
Then I did my own workout - 2 up and 2 down (consequtively). It was brutal 21:37 (5:27, 5:50, 5:10, 5:10). The heat got me, like it got Joseph.
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