The plan:
run 400m @ 100% x 4; rest 10 min
The back up plan due to pouring rain
row 500m @ 100% x 4; rest 10 min
This was a mental failure today... after 2 pump fakes I finally completed my first 500m row in 1:27 which is a good 5 seconds slower than my PR. The second one I blew up pretty bad after holding a 1:25 pace for 350m and ended up rowing a 1:31 and couldn't get myself to do another.
Definitely not ready for this type of output... 400m run I could handle cause I'm not good at running, so it would hurt but not nearly as much as a 500m row sprint.
Anyways, I learned today how scary a 500m row really is.
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