Jonathan Wong 5000m row
5,000
Meters
23:57.2
Time
2:23.7
Pace
286
Calories
132
Heart Rate
| Average Watts | 118 |
|---|---|
| Calories Per Hour | 716 |
| Stroke Rate | 19 |
| Stroke Count | 467 |
| Drag Factor | 129 |
January 09, 2026 11:02:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Ranked
No
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M | |
|---|---|---|---|---|---|---|---|
| 23:57.2 | 5,000 | 2:23.7 | 118 | 716 | 286 | 19 | 132 |
| 2:26.8 | 500 | 2:26.8 | 111 | 686 | 28 | 18 | 112 |
| 2:27.1 | 1,000 | 2:27.1 | 110 | 685 | 28 | 18 | 119 |
| 2:25.7 | 1,500 | 2:25.7 | 113 | 691 | 28 | 19 | 127 |
| 2:24.4 | 2,000 | 2:24.4 | 116 | 722 | 29 | 20 | 131 |
| 2:25.5 | 2,500 | 2:25.5 | 114 | 692 | 28 | 19 | 131 |
| 2:24.8 | 3,000 | 2:24.8 | 115 | 696 | 28 | 19 | 134 |
| 2:22.5 | 3,500 | 2:22.5 | 121 | 732 | 29 | 20 | 139 |
| 2:22.7 | 4,000 | 2:22.7 | 120 | 731 | 29 | 19 | 139 |
| 2:22.6 | 4,500 | 2:22.6 | 121 | 706 | 28 | 20 | 144 |
| 2:15.0 | 5,000 | 2:15.0 | 142 | 826 | 31 | 23 | 151 |
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Workout Graph
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5000m session: Back in Sonoma - Targeted sub-24:00 mins. Hit it! Focused session by pressing for sub 2:23 mins per 500k, and drive length =/> 1.15 m/stroke. Felt great.