4000m row on September 10, 2022

Jonathan Wong 4000m row

4,000m

Meters

21:56.2

Time

2:44.5

Pace

209

Calories

Workout
RowErg

Workout Type
Fixed Distance

Weight Class
Lwt

Verified
Yes

Entered
ErgData iOS

Four part 4000m session: 1st 1k meters @ 3:00+ mins/500m, 2nd @ 2:50 mins/500m, 3rd @ sub 2:40, 4th @ sub 2:30. Felt good.

Time	Meters	Pace	Watts	Cal/Hr	S/M
21:56.2	4,000m	2:44.5	79	570	20
3:15.7	500m	3:15.7	47	460	19
3:08.6	1,000m	3:08.6	52	479	19
2:48.1	1,500m	2:48.1	74	553	20
2:45.2	2,000m	2:45.2	78	567	20
2:36.3	2,500m	2:36.3	92	615	21
2:36.8	3,000m	2:36.8	91	612	21
2:24.3	3,500m	2:24.3	116	700	22
2:21.2	4,000m	2:21.2	124	727	23

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