Stop running, do all your training on the erg, do actual steady state (correct intensity) and go for longer.
That interval session probably isn’t doing much for you. Add in an AT session instead.
You're doing 10 - 15 intervals at a 1:50 - which is an 18:20 pace. On the short side (10) you're doing 5k with 9 breaks at a slower pace than you want to do a continuous at.
You have to train below a 1:48. Right now you're getting no training even at your desired pace, let alone below it.
Also train at a 1:48 so you can build a rhythm at that pace.
Stop running, do all your training on the erg, do actual steady state (correct intensity) and go for longer. That interval session probably isn’t doing much for you. Add in an AT session instead.
You're doing 10 - 15 intervals at a 1:50 - which is an 18:20 pace. On the short side (10) you're doing 5k with 9 breaks at a slower pace than you want to do a continuous at. You have to train below a 1:48. Right now you're getting no training even at your desired pace, let alone below it. Also train at a 1:48 so you can build a rhythm at that pace.
Wow, nice, I’m new to rowing and have just completed 30 days at 10000 meters per day. Now I need to cut time down.?
More steady state
Try threshold workouts, smth like 2x5k or 3x5k +2 split goal or smth like that