Mark Norford v4:00/r...15 row
3,428
Meters
18:29.9
Time
2:41.8
Pace
215
Calories
100
Heart Rate
| Rest Distance | 0 |
|---|---|
| Rest Time | |
| Overall Distance | 3,428 |
| Overall Time | 18:29.9 |
| Average Watts | 82 |
|---|---|
| Calories Per Hour | 697 |
| Stroke Rate | 22 |
| Stroke Count | 408 |
| Drag Factor | 144 |
September 25, 2026 19:35:23
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
No
Entered
EXR
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 18:29.9 | 3,428 | 2:41.8 | 82 | 697 | 22 | 100 |
| 4:00.0 | 695 | 2:52.6 | 68 | 630 | 21 | 94 |
| 0:30.0 | 105 | 2:22.8 | 120 | 840 | 30 | 102 |
| 0:30.0 | 91 | 2:44.8 | 78 | 720 | 22 | 104 |
| 0:30.0 | 102 | 2:27.0 | 110 | 840 | 30 | 105 |
| 0:30.0 | 94 | 2:39.5 | 86 | 720 | 22 | 104 |
| 0:30.0 | 101 | 2:28.5 | 107 | 720 | 30 | 107 |
| 0:30.0 | 91 | 2:44.8 | 78 | 720 | 22 | 104 |
| 0:30.0 | 101 | 2:28.5 | 107 | 840 | 30 | 107 |
| 0:30.0 | 91 | 2:44.8 | 78 | 600 | 22 | 106 |
| 0:30.0 | 103 | 2:25.6 | 113 | 840 | 30 | 108 |
| 0:30.0 | 91 | 2:44.8 | 78 | 720 | 22 | 105 |
| 0:30.0 | 101 | 2:28.5 | 107 | 720 | 30 | 107 |
| 0:30.0 | 90 | 2:46.6 | 76 | 720 | 22 | 104 |
| 4:00.0 | 725 | 2:45.5 | 77 | 675 | 21 | 101 |
| 4:29.9 | 847 | 2:39.3 | 87 | 706 | 20 | 108 |
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Workout Graph
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Rowed on EXR: EXR | Above and below - Lunch edition in Cliff Course, Henley - Above and below - Lunch edition