This is a good benchmark to measure progress. 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.
21:45.5
Notes: Average 500m split was 2:10.5. Set damper at 4 (drag 112) and pace boat to 2:14/500m which translates to a 22:20 time for the 5000m. This was a PB by almost a full minute. Looking at my screen, I fell off HARD from 3000-4000m and I had to really push on the last 1000m - both pace and rate - to get this time. Next time out try to be more consistent across each split - 2:10/500m average would have got a 21:40.
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