Jonathan Wong 4000m row
4,000m
Meters
20:27.3
Time
2:33.4
Pace
213
Calories
| Average Watts | 97 |
|---|---|
| Calories Per Hour | 633 |
| Stroke Rate | 24 |
| Stroke Count | 505 |
| Drag Factor | 83 |
December 19, 2022 09:53:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:27.3 | 4,000m | 2:33.4 | 97 | 633 | 24 |
| 2:48.9 | 500m | 2:48.9 | 73 | 549 | 23 |
| 2:36.9 | 1,000m | 2:36.9 | 91 | 611 | 24 |
| 2:31.1 | 1,500m | 2:31.1 | 101 | 649 | 25 |
| 2:30.9 | 2,000m | 2:30.9 | 102 | 650 | 25 |
| 2:30.4 | 2,500m | 2:30.4 | 103 | 654 | 26 |
| 2:29.9 | 3,000m | 2:29.9 | 104 | 657 | 25 |
| 2:30.2 | 3,500m | 2:30.2 | 103 | 655 | 25 |
| 2:29.1 | 4,000m | 2:29.1 | 106 | 663 | 25 |
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Rowed at San Francisco’s Presidio YMCA. First time rowing somewhere other than home. Concept2 Ergs there needed lubricating and cleaning. Four-part 4000m session: 1st 1k meters @ sub 2:50 mins/500m, 2nd 1k sub 2:40 mins/500m, 3rd 1k sub 2:30 last 1k sub 2:20 mins/500m. Increased stroke rate in last 3000m to 25-28. Felt great.