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I enjoy a nice row after my workout as some follow-up cardio. A 2:15/500M is a typical leisurely pace for myself - usually only row for about 15mins or 3000m. 3000m is usually right around 13mins. I've never really focused on it, but it is nice, especially when I'm relatively tight in the mornings. I'll have to see what machines are at my gym, I forget off the top of my head, they're quite nice though!
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