4000m row on July 26, 2023

Jonathan Wong 4000m row

4,000m

Meters

20:25.4

Time

2:33.1

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
20:25.4	4,000m	2:33.1	97	635	19
2:42.4	500m	2:42.4	82	581	18
2:38.4	1,000m	2:38.4	88	603	19
2:35.4	1,500m	2:35.4	93	620	20
2:32.9	2,000m	2:32.9	98	636	20
2:31.7	2,500m	2:31.7	100	645	20
2:32.5	3,000m	2:32.5	99	639	20
2:29.6	3,500m	2:29.6	105	659	20
2:22.5	4,000m	2:22.5	121	716	20

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