Slower is sometimes faster. Yes after today's workout I would say that is true. After waiting to late in the day to run I decided to get my row on. Decided to try a 4k and maintain a 2:20 500m pace. Was right on schedule with a 9:17 for the first 2k. Finished at 17:54 minutes, which in itself is not that great but my 8:37 minute second 2k felt relatively easy and was 9 seconds faster than my Friday's 2k for time. Biggest difference is today I just maintained a slow but steady pace while Friday I got caught up in competing and went out in 1:45 for the first 500m which is right around my 500m PR. Anyways today gave me more confidence moving forward.
Conditioning:
4k Row (17 mins 54 secs)
Strength:
Dead lift 5 - 5 - 5 - 5 - 5
135 - 185 - 223 - 223 - 233
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