Row 5,000 meters

This is a good benchmark to measure progress. Remember to drive with the legs first; after the legs are straight, lean back slightly, then pull with the arms. The opposite needs to occur on the return. Arms straighten, lean forward slightly, then bend the legs. Pacing is more important than going out hard. If there is a “pace boat” option on the monitor, use that to help meet the goal of finishing under 20 minutes. Record the time to completion to measure progress.

25:19.7

Notes: The last 1000m felt like the first 4000m. I slogged my way through this -- was pulling too much with my arms. Set damper at 5 and pace boat to 2:12/500m.