Mark D. v4:00/1:22r...10 row
6,553
Meters
34:00.0
Time
2:35.6
Pace
348
Calories
135
Heart Rate
| Rest Distance | 453 |
|---|---|
| Rest Time | 9:33.0 |
| Overall Distance | 7,006 |
| Overall Time | 43:33.0 |
| Average Watts | 93 |
|---|---|
| Calories Per Hour | 619 |
| Stroke Rate | 21 |
| Stroke Count | 723 |
| Drag Factor | 130 |
May 20, 2025 14:07:12
Workout
RowErg
Workout Type
Variable Interval with Undefined Rest
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 34:00.0 | 6,553 | 2:35.6 | 93 | 619 | 21 | 135 | |
| 4:00.0 | 672 | 2:58.5 | 61 | 511 | 19 | 142 | |
| r: 1:22 | 16 | ||||||
| 4:00.0 | 763 | 2:37.2 | 90 | 609 | 20 | 123 | |
| 2:00.0 | 402 | 2:29.2 | 105 | 662 | 28 | 133 | |
| 4:00.0 | 766 | 2:36.6 | 91 | 613 | 20 | 131 | |
| r: 2:33 | 18 | ||||||
| 4:00.0 | 768 | 2:36.2 | 92 | 615 | 20 | 131 | |
| 2:00.0 | 407 | 2:27.4 | 109 | 675 | 29 | 136 | |
| 4:00.0 | 775 | 2:34.8 | 94 | 624 | 20 | 135 | |
| r: 2:32 | 10 | ||||||
| 4:00.0 | 793 | 2:31.3 | 101 | 647 | 20 | 138 | |
| 2:00.0 | 419 | 2:23.1 | 119 | 710 | 28 | 146 | |
| 4:00.0 | 788 | 2:32.2 | 99 | 641 | 20 | 143 | |
| r: 3:06 | 409 | ||||||
| r453 |
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Workout Graph
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RA 5K W1S5
🚣 Week 1 Session 5 is 4/2/4 min - rest 2:30 - repeat 2 more times 🚣♀️
4mins done at 20spm
2mins done at 28spm
4mins done at 20spm
Pace Guide = 2K+16 / 6 / 16 (5K + 11 / 1 / 11)
Effort Guide = 6-8
Speech = Not constant
app.erg.zone