Today’s rowing session was 8×500 with 3mins 30secs rest after each interval.
There was also a 1250m warm up and an additional 500 m rowed but then stopped due to RowPro crashing after the first 500m interval and needing to be completely restarted.
But I won’t bother with documentation for the extra bit (the warm up and odd 500m due to a software crash) and will show just the main session of eight times 500 meters.
Target pace for all but last interval was 1:53.2. Last interval was done slightly faster. Resulting average pace for all 8 times was 1:52.9, which will be used as target pace for all but last interval in the session in next cycle three weeks from now.
Happy trails to you.