# @archmdz on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/Cuu_afVPuBj
- **Gondola URL:** https://gondola.cc/posts/9177530-archmdz-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/thumbnails/7a526cc0e2.jpg
- **Posted:** 2023-07-15T22:08:47.000+00:00
- **Account Owner:** Ari Klau (@archmdz) — https://gondola.cc/archmdz

## Caption

Can’t let those boys in Tucson have all the heat prep! 
Took advantage of sleeping through my alarm and a hot Seattle day to work on my blood plasma volume.

Session details:
4x10’ (2:30 rest) alt. tempo/threshold

5:38/5:16/5:33/5:19 paces for the 10’ reps. 

First 2 in non-carbon, next 2 in carbon so looks like adjusted for shoes I blew up a little on the last one 🥵

drinklmnt kept the legs firing all the way through despite me not being quite up to the task in this heat. Hopefully won’t be so hot on the run next Sunday at 70.3 Oregon but if it is I’m a little more ready now than I was this morning.

📸 pacephoto my brother documenting my pain as he has done so beautifully so often the last 3 years 🥹

## Stats

- **Views:** 0
- **Likes:** 1,538
- **Shares:** 0
- **Comments:** 20

## Credits

| Name | Username | Profile | Role |
| --- | --- | --- | --- |
| Ari Klau | @archmdz | https://gondola.cc/archmdz | Athlete |
| Johnny Pace (pacephoto) | @pacephoto_ | https://gondola.cc/pacephoto_ | Photographer |

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