Warmup

1500m @r21 

5x 200m with 1 minute rest between @2k pace (open rate)

Workout

500m time trial

I wasn't feeling my best today, but wanted to log some work on the rower. I have not prioritized speed work the last few weeks and it shows. This felt good and that was the problem - it felt good, haha. Need to go to that dark place to get below 1:40 again. Drag should be higher than 106 as well - between 130 & 140 is best for an all-out 500.