Jonathan Wong 4000m row
4,000
Meters
19:30.9
Time
2:26.3
Pace
219
Calories
127
Heart Rate
| Average Watts | 112 |
|---|---|
| Calories Per Hour | 673 |
| Stroke Rate | 18 |
| Stroke Count | 359 |
| Drag Factor | 129 |
May 07, 2024 12:26:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M | |
|---|---|---|---|---|---|---|---|
| 19:30.9 | 4,000 | 2:26.3 | 112 | 673 | 219 | 18 | 127 |
| 2:32.1 | 500 | 2:32.1 | 99 | 639 | 27 | 16 | 112 |
| 2:32.2 | 1,000 | 2:32.2 | 99 | 638 | 27 | 17 | 117 |
| 2:30.4 | 1,500 | 2:30.4 | 103 | 646 | 27 | 17 | 121 |
| 2:28.1 | 2,000 | 2:28.1 | 108 | 656 | 27 | 18 | 125 |
| 2:27.4 | 2,500 | 2:27.4 | 109 | 659 | 27 | 18 | 127 |
| 2:25.7 | 3,000 | 2:25.7 | 113 | 667 | 27 | 19 | 129 |
| 2:19.8 | 3,500 | 2:19.8 | 128 | 721 | 28 | 20 | 140 |
| 2:15.2 | 4,000 | 2:15.2 | 142 | 772 | 29 | 23 | 147 |
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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.