Salvatore Domina v4000m/2:00r...12 row
13,000
Meters
48:38.2
Time
1:52.2
Pace
938
Calories
49
Heart Rate
| Rest Distance | 878 |
|---|---|
| Rest Time | 20:00.0 |
| Overall Distance | 13,878 |
| Overall Time | 1:08:38.2 |
| Average Watts | 248 |
|---|---|
| Calories Per Hour | 1151 |
| Stroke Rate | 26 |
| Stroke Count | 1314 |
| Drag Factor | 123 |
January 24, 2021 18:15:09
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 48:38.2 | 13,000 | 1:52.2 | 248 | 1151 | 26 | 49 | |
| 15:42.3 | 4,000 | 1:57.7 | 214 | 1037 | 26 | 153 | |
| r: 2:00 | 101 | ||||||
| 11:37.3 | 3,000 | 1:56.2 | 223 | 1067 | 26 | ||
| r: 2:00 | 67 | ||||||
| 7:36.1 | 2,000 | 1:54.0 | 236 | 1112 | 26 | ||
| r: 2:00 | 64 | ||||||
| 3:45.0 | 1,000 | 1:52.5 | 246 | 1146 | 26 | ||
| r: 2:00 | 105 | ||||||
| 1:43.0 | 500 | 1:43.0 | 320 | 1402 | 28 | ||
| r: 2:00 | 109 | ||||||
| 1:43.0 | 500 | 1:43.0 | 320 | 1402 | 28 | ||
| r: 2:00 | 87 | ||||||
| 1:42.3 | 500 | 1:42.3 | 327 | 1425 | 28 | ||
| r: 2:00 | 70 | ||||||
| 1:41.7 | 500 | 1:41.7 | 333 | 1445 | 28 | ||
| r: 2:00 | 49 | ||||||
| 0:47.6 | 250 | 1:35.2 | 406 | 1696 | 33 | ||
| r: 1:00 | 73 | ||||||
| 0:47.8 | 250 | 1:35.6 | 401 | 1678 | 34 | ||
| r: 1:00 | 65 | ||||||
| 0:47.6 | 250 | 1:35.2 | 406 | 1696 | 33 | ||
| r: 1:00 | 66 | ||||||
| 0:44.5 | 250 | 1:29.0 | 496 | 2008 | 44 | ||
| r: 1:00 | 22 | ||||||
| r878 |
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Workout Graph
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10' easy warm up
4k at 6k pace +10 @ 26 SPM
3k at 6k pace + 8 @ 26 SPM
2k at 6k pace + 6 @ 26 SPM
1k at 6k pace + 4 @ 26 SPM
4X500m at 2k pace @28 SPM
4X250m at max pace @30-32 SPM