Workout 28 - RowErg - The Escalator
As The Flywheel Spins Podcast 
11 Minute Interval (Steady State @22 Stroke Rate, building to @24, adding Power Strokes)
9 Minute Interval (9 x 50 sec Easy, 10 sec Power)
7 Min Interval (7 x 40 sec Easy, 20 sec Power)
5 Minute Interval (5 x 30 sec Easy, 30 sec Power)
3 Minute Interval (3 x 20 sec Easy, 40 sec Power)
1 Minute Interval (1 x 10 sec Easy, 50 sec Power)

1 Minute Rest Between Intervals

It was suggested to hold a r24 throughout, increasing the power when instructed. My legs didn't have the juice for that early on and I kept the first two intervals at r22. Not a bad effort considering how sore I was. Easy work was around 2:25 and Power about 2:10. 

Total Distance: 7645 meters
Damper/DF: 4 / 113