20 minute run @ 16-17 rpe
+
6x30s row for watts
rest 2:30 between sets
score is ave watts divided by bodyweight in kg (i.e. ave 350W for 6 sets /75kg=4.7)
-forgot to mention-if you could please also record strokes per min that would be great. (ave strokes performed would be that number divided by 2)
20 minute run completed
ReplyDeleteavg:646W for 6sets @ 77kg(170lbs)= 4.49
20 min run completed. Don't know the distance. Ran to East Campus and back. Heading to the gym to row.
ReplyDeletealright here we go. dont know wtf i did so im recording everything
ReplyDelete20 min run..2.25 miles on a fucking treadmill because i had clients
row for watts
546 528 474 379 519 530
193lbs =87.7 fuckin kilos so i took that and divided it by 530 and that is 6.04watts
36 strokes per min
i wasnt sand bagging on the 379 row i was talking instead of paying attention to my timer
jordan chekc your math...its 646W/77kg=8.4
ReplyDelete13min. Trail Run, rest 3min., 7min. Trail Run
ReplyDeleteRow Watts - 444.3, 557.3, 590.4, 628.3, 549.3, 490.5 = 543.35 Avg Watts
543.35/84(kilos) = 6.47
Avg. SPM = ~36
605,615,636,605,575,565= 601 avg / 96kg = 6.2 ish
ReplyDelete38~40 spm
348,339,349,359,346,347 = 348 ave
ReplyDelete348 ave/59kg(130lbs) = 5.89
sorry, didn't pay attention to my SPM. just now saw you added that.
i want to burn all ergs.
found 1rm dsfs-didnt have time yesterday-305
ReplyDelete2.75m covered felt good
636W/75kg=8.5 did not feel good