First metcon in nine days

I decided to row a 5K today. My time was 20:25, a bit off my PR of 20:08.

I'm fine with that, considering I haven't been doing any metcon work.

I use a 2:00 minute 500m as a target. I row 250m at around a 2:10/500m pace, and then try to row 250m at a 1:50 pace. I alternate throughout the workout. With a 20:25 time, I clearly slip a bit at times (target would be 20:00), but not horribly. In order to get my time down, I'll try to see if I can do a bit better on the sprint 250, trying to get to a 1:45 or 1:40 pace, and I'll try to keep my recovery splits to about 2:00. That would shave 2 minutes off my time. Perhaps I should work on one of the two speeds at a time. It may be unrealistic to try to shave time off of both sprint and recovery splits, at least at first.