Bill Moloney v3:00/r...11 row

6,890m

Meters

32:00.0

Time

2:19.3

Pace

394

Calories

128

Heart Rate

Rest Distance329m
Rest Time4:00.0
Overall Distance7,219m
Overall Time36:00.0
Average Watts129
Calories Per Hour745
Stroke Rate21
Stroke Count700
Drag Factor122

August 20, 2023 11:20:29

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Lwt

Verified
Yes

Entered
Erg Zone

RA49 - DUP 2 x 15min - 10kW2S1
10kW2S1 - youtu.be/8frt-fHlNXk

You don’t have to do this as part of the 10k plan. It’s a great varying row to do at any time.

Row 3 x 15 mins with 2 min rests.

Change every 3 mins through 18/22/24/22/18spm

18 at 2k+20
22 at 2k+15
24 at 2k+12
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
32:00.0 6,890m 2:19.3 129 745 21 128
3:00.0 626m 2:23.7 118 705 19 111
3:00.0 641m 2:20.4 126 735 21 116
3:00.0 661m 2:16.1 139 777 24 128
3:00.0 662m 2:15.9 139 779 23 131
3:00.0 650m 2:18.4 132 753 20 132
r: 2:00 51m
3:00.0 635m 2:21.7 123 723 21 125
3:00.0 654m 2:17.6 134 762 22 131
3:00.0 673m 2:13.7 146 803 25 142
3:00.0 648m 2:18.8 131 749 23 139
3:00.0 650m 2:18.4 132 753 19 139
r: 2:00 278m
2:00.0 390m 2:33.8 96 630 25 118
r329m

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Workout Graph

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