I did 5km rowing in 23:18 last week. I started a bit slow but went to like 2:05-2:10/500m a bit in, with the resistance put on four throughout. My ass hurt like a motherfucker afterward, and I realized I didn't know how to stretch my ass properly! Anyhow, I was surprised I could hold such a high tempo for 5km, considering that for my 2km "runs" I'm usually in that general area...
I also ran 400m in 71 seconds, in a proper stadium, yesterday. I think my record from 11-12 years ago was about 70 seconds, so I'm glad I wasn't terrible. But it's very much a matter of cardio for me, and I was always bad at cardio. Let's try 100m - now there's a challenge, considering I haven't sprinted for 11-12 years.
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