Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least (3000/2500) meters
Post total meters rowed and if any penalties were assessed.
2588 meters rowed
Notes: Opted to make this effort a series of rate-capped sprints while testing different damper settings as below. Target was 250+m at 24 s/m. Was able to sit on 24 for all but @8, @2 and @1.
Damper
|
DF
|
Pace
|
Meters
|
10
|
170
|
1:56.2
|
258
|
8
|
150
|
1:55.8
|
259
|
6
|
119
|
1:56.7
|
257
|
4
|
98
|
1:57.6
|
255
|
2
|
79
|
1:58.1
|
254
|
1
|
71
|
1:57.6
|
255
|
3
|
87
|
1:56.2
|
258
|
5
|
108
|
1:55.3
|
260
|
7
|
132
|
1:53.2
|
265
|
9
|
163
|
1:52.7
|
266
|
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