Patricia Hagen 15:08 row
2,245m
Meters
15:08.0
Time
3:22.2
Pace
110
Calories
105
Heart Rate
| Average Watts | 42 |
|---|---|
| Calories Per Hour | 445 |
| Stroke Rate | 18 |
| Stroke Count | 275 |
| Drag Factor | 94 |
January 20, 2023 19:50:42
Workout
RowErg
Workout Type
Fixed Time
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 15:08.0 | 2,245m | 3:22.2 | 42 | 445 | 18 | 105 |
| 5:00.0 | 751m | 3:19.7 | 44 | 451 | 18 | 103 |
| 10:00.0 | 745m | 3:21.3 | 43 | 447 | 19 | 104 |
| 15:00.0 | 738m | 3:23.2 | 42 | 443 | 19 | 108 |
| 15:08.0 | 12m | 5:33.3 | 9 | 332 | 0 | 106 |
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RA 30/30-29
youtu.be/aZAW7LdSS6s
After two tough days, and another one in Day 30 - back off the intensity in this simple row.
🚣Bottom Tier row on my Intensity Pyramid🚣♀️
30 minutes at 18 strokes per minute (Optional power strokes at every 1 minute mark)
➔Pace Guide = 2K+20 (See below for 2K pacing info)
➔Effort = 5-10/10
➔Speech = Comfortable
❗ This is a very simple row - but after two intense days, and one more to come, your body will be crying out for something less intense - and to let you have the power to hit Day 30 HARD!.❗
🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-29 under the RowAlong track which I've split the 30 minutes into 5 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
I think this may go down as my longest, most random sign off yet...
00:00 Introduction
03:15 Warmup (continue when finished if needed)
08:55 Main Session
41:12 Cooldown and time to stretch while I sign off.
app.erg.zone