Michael Stewart v500m/1:00r...6 row
3,000m
Meters
9:32.3
Time
1:35.3
Pace
265
Calories
178
Heart Rate
| Rest Distance | 1,576m |
|---|---|
| Rest Time | 10:00.0 |
| Overall Distance | 4,576m |
| Overall Time | 19:32.3 |
| Average Watts | 403 |
|---|---|
| Calories Per Hour | 1688 |
| Stroke Rate | 32 |
| Stroke Count | 457 |
| Drag Factor | 131 |
February 10, 2023 08:07:00
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
ErgData iOS
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 9:32.3 | 3,000m | 1:35.3 | 403 | 1688 | 32 | 178 | |
| 1:32.3 | 500m | 1:32.3 | 445 | 1831 | 35 | 162 | |
| r: 1:00 | 165m | ||||||
| 1:34.7 | 500m | 1:34.7 | 412 | 1718 | 34 | 181 | |
| r: 1:00 | 154m | ||||||
| 1:35.9 | 500m | 1:35.9 | 397 | 1665 | 33 | 182 | |
| r: 1:00 | 156m | ||||||
| 1:36.0 | 500m | 1:36.0 | 396 | 1661 | 33 | 180 | |
| r: 1:00 | 160m | ||||||
| 1:36.7 | 500m | 1:36.7 | 387 | 1632 | 32 | 182 | |
| r: 1:00 | 149m | ||||||
| 1:36.8 | 500m | 1:36.8 | 386 | 1628 | 31 | 183 | |
| r: 5:00 | 792m | ||||||
| r1,576m |
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Workout Graph
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2K probe IV Feb 2023
🤩 Much more honest estimate by getting this right!
Training for the 1K race made me realize that each piece needs a plan; it’s not enough to just try to maintain a constant target pace.
This time I turned off the targets and worked according to a structure for each piece:
🔫 Start: 🤨
5-5-5 hard/maintain/settle (to 350m left)
🚣🏻 Middle: 😤
Hold 1:37/500m at sr 28-30 (to 150m left)
❤️🔥 Finish: 🥵
sr38-40 as fast as possible (to 0m)
Result:
✅ Went a little slower each interval
✅ Honestly gave this everything I had each time
✅ Used every moment of the very short 1-min rest intervals to re-oxygenate and slow my breath down
🎯 My 2K target time: 6:27.2 (average pace: 1:36.7)
Last piece (the one that counts):
- Found a little more juice to lower my mid pace to 1:35/500m. This was faster than my body wanted to but it felt good. Paid for it in the finish!
- Couldn’t get it up to insanity rate 🤪, and had to fight to push out the final long hard strokes instead.