{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/6579890fc36d5d001831c65a?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"RowAlong 10K Plan - W7S5 - 2 x 20min Indoor Rowing Machine Workout - Hard Tempo RowAlong ","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1702463748636-737eb8da09fd89b5a6d68a0aa227c26a.jpeg?height=200","description":"<p>Get used to working at tempo row pace as you row for 20 minutes at a good hard pace.... twice. Not a max pace - not a slow pace -  but a good hard pace.</p><p><br></p><p>🚣2 x 20mins at 24spm with 2 min rests 🚣‍♀️</p><p><br></p><p>➔Pace Guide = 2K+12 (see below for 2K pace info)</p><p>➔Effort = 8/10</p><p>➔Speech = Tough</p><p><br></p><p>❗ For those training for a 10K, 2K+12 pace is likely to be slower than the average pace you're likely be to rowing at. You may start your 10K around 2K+12 pace, but as the Km's tick off, you'll improve your pace. So when you think about it - this is easy! ❗</p>","author_name":"RowAlong"}