4000m row on April 19, 2023

Jonathan Wong 4000m row

4,000m

Meters

20:23.3

Time

2:32.9

Pace

213

Calories

Workout
RowErg

Workout Type
Fixed Distance

Weight Class
Lwt

Verified
Yes

Entered
ErgData iOS

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 2:30 mins/500m. Felt great.

Time	Meters	Pace	Watts	Cal/Hr	S/M
20:23.3	4,000m	2:32.9	98	636	21
2:45.7	500m	2:45.7	77	564	20
2:43.6	1,000m	2:43.6	80	575	21
2:36.3	1,500m	2:36.3	92	615	21
2:32.5	2,000m	2:32.5	99	639	22
2:28.6	2,500m	2:28.6	107	667	22
2:27.1	3,000m	2:27.1	110	678	23
2:25.6	3,500m	2:25.6	113	690	23
2:23.9	4,000m	2:23.9	117	704	23

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