Jonathan Wong 4000m row
4,000m
Meters
19:32.9
Time
2:26.6
Pace
219
Calories
125
Heart Rate
| Average Watts | 111 |
|---|---|
| Calories Per Hour | 682 |
| Stroke Rate | 18 |
| Stroke Count | 360 |
| Drag Factor | 127 |
May 08, 2024 15:10:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:32.9 | 4,000m | 2:26.6 | 111 | 682 | 18 | 125 |
| 2:32.1 | 500m | 2:32.1 | 99 | 642 | 16 | 106 |
| 2:30.3 | 1,000m | 2:30.3 | 103 | 654 | 16 | 119 |
| 2:29.5 | 1,500m | 2:29.5 | 105 | 660 | 17 | 121 |
| 2:28.1 | 2,000m | 2:28.1 | 108 | 670 | 17 | 123 |
| 2:26.0 | 2,500m | 2:26.0 | 112 | 687 | 19 | 127 |
| 2:26.1 | 3,000m | 2:26.1 | 112 | 686 | 19 | 130 |
| 2:23.8 | 3,500m | 2:23.8 | 118 | 705 | 20 | 134 |
| 2:17.0 | 4,000m | 2:17.0 | 136 | 768 | 22 | 145 |
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Workout Graph
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4000m session: Pushed to try for sub-19:30 mins. session by pressing for sub 2:30 mins per 500k. Just missed! Focused on drive length =/> 1.20 m/stroke. Tried to maintain sub 2:25 pace per 500m. Wore HRM tighter and it recorded throughout. Lesson learned. Felt great.