6793 m in 30 min, 10,006 m in 44:11

About 21 strokes per minute (spm), with a 500 m split time of 2:14 yielded a HR of 120-130-ish. That's my moderate intensity target as a 45 y.o. fart.

Borrowing from the Concept2 workout booklet, went for 30 minutes, and rowed hard for 10 strokes every 5 minutes (at about 31 spm, with a 1:40 split, HR in the low 160s briefly, and back down to 130 within 2 minutes). That works out to almost exactly a 10% hard interval workout by time, a basic starting recommendation when trying interval training.

It certainly kept things interesting. So did the puppies needing to go out 15 minutes into the previous workout -- false alarm! And when back inside, the monitor had reset to zero.

But starting over was a pleasure with my new WaterRower. On the We-Row forum, one member put it beautifully:

In order to move [a] boat faster, you must pull the oar throught the water faster than the water is moving past you...Again the same is true on the water-rower, you must pull the blades of the rower through the water faster than it is spinning. The design of the water rower is a never ending river conveniently rolled into a small circle.

NB: if you're a new WR owner, and hear little ticks or creaks, get out the included Allen key and resnug the nuts. You've probably worked some lose with your initial enthusiasm.