4000m row on July 26, 2023

Jonathan Wong 4000m row

4,000

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	Cal	S/M
20:25.4	4,000	2:33.1	97	635	214	19
2:42.4	500	2:42.4	82	581	26	18
2:38.4	1,000	2:38.4	88	603	26	19
2:35.4	1,500	2:35.4	93	620	26	20
2:32.9	2,000	2:32.9	98	636	27	20
2:31.7	2,500	2:31.7	100	645	27	20
2:32.5	3,000	2:32.5	99	639	27	20
2:29.6	3,500	2:29.6	105	659	27	20
2:22.5	4,000	2:22.5	121	716	28	20

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