Mark D. v4:00/3:07r...2 row
8,995
Meters
44:00.0
Time
2:26.7
Pace
499
Calories
147
Heart Rate
| Rest Distance | 410 |
|---|---|
| Rest Time | 6:00.0 |
| Overall Distance | 9,405 |
| Overall Time | 50:00.0 |
| Average Watts | 111 |
|---|---|
| Calories Per Hour | 681 |
| Stroke Rate | 19 |
| Stroke Count | 876 |
| Drag Factor | 132 |
November 21, 2025 13:07:41
Workout
RowErg
Workout Type
Variable Interval with Undefined Rest
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 44:00.0 | 8,995 | 2:26.7 | 111 | 681 | 19 | 147 | |
| 4:00.0 | 737 | 2:42.8 | 81 | 579 | 19 | 152 | |
| r: 3:07 | 18 | ||||||
| 40:00.0 | 8,258 | 2:25.3 | 114 | 692 | 20 | 147 | |
| r: 2:53 | 392 | ||||||
| r410 |
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Workout Graph
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RA 5K Plan Prologue
🚣 Prologue Workout - 40mins at 20spm. 🚣♀️
Pace Guide = 2K+18-20 (5K+13-15)
Effort Guide = 5-6
Speech = OK
app.erg.zone