Didn't puke, maybe less dairy immediately pre tempo next time ;) - corrine malcolm's 16.5 mi run
Running with Nikki!
2 miles easy
Tempo/LT effort up Burnout ~40mins
easy up and over rock trail to the ridge and then another 10ish mins of Tempo to the fragrance lake cutoff on Cleator, flatter was nice to turn it over. HR average on the tempo/LT effort ~175bpm
Easy back to the cars for 16.5