So the surprisingly good news is that I was on pace to destroy my 5k PR and get around 21:00 flat. The bad news is that I gave in around 2500m in and ended up slowing down to almost a stop for around 30-40 seconds before I finished it up. Not that breaking is good news but the 2:06-2:08 500m pace felt nice and easy and if I hadn't panicked a bit which elevated my heart rate mid way through I'm positive I could have held. Definitely going to go 21 minutes later this week. After that focused on some strength training before going to my nephew's birthday party.
Endurance:
5K Row (22 mins 04 secs)
Strength:
Dead lift 5 x 5
199 - 243 - 243 - 243 - 243
Power Clean 3 x 3
133 - 138 - 143
Ran out of time was going for 5 x 3.
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