4000m row on July 08, 2023

Jonathan Wong 4000m row

4,000

Meters

20:47.9

Time

2:35.9

Pace

210

Calories

Workout
RowErg

Workout Type
Fixed Distance

Weight Class
Lwt

Verified
Yes

Entered
ErgData iOS

Lighter 4000m session: Focused on drive length > 1.05 m/stroke. 1st 2k meters @ sub 2:50 mins/500m, 2nd 2k meters sub 2:30-40. Felt great.

Time	Meters	Pace	Watts	Cal/Hr	S/M
20:47.9	4,000	2:35.9	92	617	19
2:48.2	500	2:48.2	74	553	19
2:46.5	1,000	2:46.5	76	560	18
2:40.2	1,500	2:40.2	85	592	19
2:38.5	2,000	2:38.5	88	602	20
2:38.3	2,500	2:38.3	88	603	20
2:31.5	3,000	2:31.5	101	646	21
2:26.3	3,500	2:26.3	112	684	21
2:18.4	4,000	2:18.4	132	754	22

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