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Danielle Dunnagan v1000m/r...12 row

7,882

Meters

36:14.4

Time

2:17.9

Pace

467

Calories

146

Heart Rate

Rest Distance420
Rest Time13:00.0
Overall Distance8,302
Overall Time49:14.4
Average Watts133
Calories Per Hour773
Stroke Rate27
Stroke Count982
Drag Factor128

October 09, 2025 13:03:22

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Lwt

Verified
Yes

Entered
Erg Zone

Comp Week 10 Session 1 - 5 x 600 at Race Pace
After a technique warm up and a rate progression the session starts with three 30 second practise starts.

These starts should allow you to get the 500m split to well below our race pace over the first 10 shorter strokes, then gradually lengthen out the stroke into your race stroke rate and let the 500m time come up to your race pace.

This is followed by 5 x 600m. Each is to be rowed at your 2k race pace and stroke rate. Between each is a 2 minute recovery. Use this to stand up/rest and recover. But aim to be back light rowing so that you are not starting from a stand still for each 500m
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
36:14.4 7,882 2:17.9 133 773 27 146
5:37.4 1,000 2:48.7 73 544 35 112
9:07.2 2,000 2:16.8 137 769 25 154
2:40.7 500 2:40.7 84 582 22 127
0:30.0 124 2:00.9 198 960 32 143
r: 1:00 14
0:30.0 129 1:56.2 223 960 34 139
r: 1:00 18
0:30.0 129 1:56.2 223 960 32 135
r: 1:00 19
2:24.6 600 2:00.5 200 970 29 160
r: 2:00 166
2:25.1 600 2:00.9 198 967 29 164
r: 2:00 67
2:25.4 600 2:01.1 197 965 28 166
r: 2:00 43
2:25.3 600 2:01.0 197 966 28 168
r: 2:00 53
2:21.6 600 1:58.0 213 1016 30 171
r: 2:00 40
5:17.1 1,000 2:38.5 88 601 21 135
r420

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Workout Graph

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