Feb 4th - 3 x 4000m row and tears

Feb 4 th rowing 

3 x 4k 

Aiming for smoothness and negative splits 

500m smooth row warm up 

Plan for 1st 4 k

1000m 2:12/500

1000m 2:10/500

1000m 2:10/500

1000m 2:08/500

Negatie splits went badly 

Started at 2:05 and ended at 2:08.9

Total time 17:11.9

24s/m

4 min rest 

Plan for 2nd

1000m 2:12/500

1000m 2:10/500

1000m 2:10/500

1000m 2:08/500

Better starters at 2:12 ended at 2:08.5/500 

Total time 17:11.6 25s/m 

Tough last 1000m last 500 mostly hard pulls rangeing 1:56-2:03 pulls

4 min rest 

plan for last 4K

1000m 2:10/500

1000m 2:09/500

1000m 2:08/500

1000m 2:07/500

blew the target but made it

In principle 

First 3000 was around 2.11.00/500

Last was 2:09.7/500

Last 300 was 30 power strokes

Total time 

17:18.2

28s/m

This was an emotional struggle - I was in tears last 1000

Mind wandered a lot during this last 4 k

Not as smooth as I wanted

500m slow smooth cool down

Tears still streaming down my face. I'm pissed exhausted overwhelmed ....

But I did the workout.

Peace. Love. Crossfit. Life.........