Notes
Run home from the gym, didn't feel much worse than the run to the gym, legs were just pretty much shot after the rowing. Knees not feeling the greatest, left arch a bit better than 2 days ago but still aching afterwards.
At the gym I warmed up for 10 minutes on rower (around 2:20-2:25 pace)
Did 5k time trial in 20:42.1 - pretty even splits hitting 3k in 12:27. Found I could hold this low 2 pace for much longer than what I initially thought. By the end I still had a bit left, closing the last 100m or so at sub 2:00 pace.
Followed with 10 minute cool down (2:15-2:20 pace) for a total of 40 minutes