First off @Samminer94 super jealous of all your vaporflys. wish they made them in a size 14. Good luck in your half!
Yesterday i did 10 min tempo at 516. 3 min rest.
90s rest after the 1s & 2s. 230 after 4s and the 8.
Was all supposed to be at 63 400 pace so i was happy with that