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Charles Carroll 1:00:55 row

12,528m

Meters

1:00:55.6

Time

2:25.8

Pace

692

Calories

Average Watts113
Calories Per Hour687
Stroke Rate27
Stroke Count1635
Drag Factor227

November 01, 2017 13:46:00

Workout
Dynamic RowErg

Workout Type
Just Row

Weight Class
Lwt

Verified
Yes

Entered
ErgData Android

Feet Flat Against the Stretcher

If I hold my feet flat against the stretcher at the Finish and continue to keep my feet flat against the stretcher all the way through the recovery, I find myself sitting upright at the catch with the natural shaped curves of my spine intact.

This afternoon’s workout has made it clear that this is a way to protect the back, or leastwise my back.

And as long as I am addressing the subject of protecting the back I should add recent workouts suggest that protecting the back is a two-step process: (1) draw in your lower abdomen as (2) you draw the lumbar spine towards your naval. Allow the lumbar spine to arch naturally and move towards the navel. This happens naturally if you are sitting upright and rowing only your strong point.

Splits

Time Meters Pace Watts Cal/Hr S/M
1:00:55.6 12,528m 2:25.8 113 687 27
5:00.0 1,015m 2:27.7 108 673 27
10:00.0 1,022m 2:26.7 111 680 27
15:00.0 1,031m 2:25.4 114 691 28
20:00.0 1,030m 2:25.6 113 690 27
25:00.0 1,038m 2:24.5 116 699 27
30:00.0 1,040m 2:24.2 117 701 27
35:00.0 1,033m 2:25.2 114 693 27
40:00.0 1,033m 2:25.2 114 693 27
45:00.0 1,023m 2:26.6 111 682 26
50:00.0 1,025m 2:26.3 112 684 26
55:00.0 1,031m 2:25.4 114 691 27
1:00:00.0 1,033m 2:25.2 114 693 27
1:00:55.0 176m 2:36.2 92 615 25

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Workout Graph

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