4000m row on July 14, 2023

Jonathan Wong 4000m row

4,000m

Meters

20:13.9

Time

2:31.7

Pace

214

Calories

Workout
RowErg

Workout Type
Fixed Distance

Weight Class
Lwt

Verified
Yes

Entered
ErgData iOS

4000m session: Focused on drive length > 1.15 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
20:13.9	4,000m	2:31.7	100	644	20
2:47.4	500m	2:47.4	75	556	19
2:40.2	1,000m	2:40.2	85	592	20
2:36.6	1,500m	2:36.6	91	613	21
2:30.3	2,000m	2:30.3	103	654	21
2:30.3	2,500m	2:30.3	103	654	21
2:27.1	3,000m	2:27.1	110	678	22
2:23.2	3,500m	2:23.2	119	710	22
2:18.8	4,000m	2:18.8	131	750	22

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