



Wanted to do something a bit longer but thought a steady 60min @R20 might tempt the HD`s so did a modified EM wout:
4x15minR2min split into 5;4;3;2;1mins @ 18/20/22/24/26spm - lots to think about while rowing.
Target was to a) finish b)-ve split each round for each rating!

Wup - 1k
Time dist spm HR split
05:00.0 1106 18 125 02:15.6
04:00.0 903 20 133 02:12.8
03:00.0 693 22 138 02:09.8
02:00.0 471 24 143 02:07.3
01:00.0 243 26 147 02:03.4
05:00.0 1113 18 129 02:14.7
04:00.0 910 20 145 02:11.8
03:00.0 701 22 148 02:08.3
02:00.0 478 24 152 02:05.5
01:00.0 245 26 154 02:02.4
05:00.0 1122 18 146 02:13.6
04:00.0 918 20 149 02:10.7
03:00.0 705 22 152 02:07.6
02:00.0 478 24 153 02:05.5
01:00.0 245 26 154 02:02.4
05:00.0 1133 18 150 02:12.3
04:00.0 932 20 151 02:08.7
03:00.0 713 22 152 02:06.2
02:00.0 484 25 154 02:03.9
01:00.0 246 26 155 02:01.9
01:00:00 13836 20 147 02:10.0
CD - 1k
Didn`t quite manage to -ve split 24 & 26spm on middle rounds

