I’m still doing the pauses for the lifts! But ya I just didn’t understand the long sled pulls, on how to do them. I felt like I could benefit more from the controlled speed work.
I haven’t really ran any 40’s in a while. Mostly 10-30yds/m, if that even matters. I bet I’ll run faster within a week or two. And I agree, the split from 20-40 should be faster. Also looking at my 30m time, they should at least be in the high 4.4-4.5’s.