Tried to do a harder 2K after 5K W/U and lift. Really wanted to work on SPM more than speed. Tried to keep it over 25 the entire time.

400 / 1:57.3 / 26
400 / 1:56.5 / 26
400 / 1:56.3 / 26
400 / 1:56.3 / 27
400 / 1:57.6 / 26

7:47.4 / 1:56.8 / 26 Avg SPM

Was quite pleased with this workout being the first time I've done it. Did 20 24 kg swings at home, around 75 pushups and did 50lb dumbbell one arm power snatches. Also did some 50 lb squats as well. Did around 40 single arm military presses at 16 kg (each side). All of this was before the row.