1/15/13

40min row

20x

30s 85%

30s 50%

5167m, 1:56.1/500m, 123BPM 3 minutes after finishing

+ (5min rest)

10x

20s 90%

40s 55%

2587m, 1:55.9/500m 120BPM 3 minutes after finishing

+ (5min rest)

10x

10s 95%

50s 60%

2569m, 1:56.7, 156BPM seconds after finishing.

Averages are for both work and rest times.  For the 20 minutes my 85% was always around 1:45, the 50% was around 2:07.  For the next 10 mins the 90% was around 1:38 and the 55% was around 2:05.  For the last 10 minutes my 95% was around 1:33 and the 60% was around 2:00.