Jonathan Wong 5000m row
5,000
Meters
23:46.0
Time
2:22.6
Pace
279
Calories
145
Heart Rate
| Average Watts | 121 |
|---|---|
| Calories Per Hour | 704 |
| Stroke Rate | 18 |
| Stroke Count | 435 |
| Drag Factor | 130 |
November 04, 2024 08:38:00
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 | |
|---|---|---|---|---|---|---|---|
| 23:46.0 | 5,000 | 2:22.6 | 121 | 704 | 279 | 18 | 145 |
| 2:27.5 | 500 | 2:27.5 | 109 | 658 | 27 | 17 | 122 |
| 2:25.8 | 1,000 | 2:25.8 | 113 | 666 | 27 | 17 | 131 |
| 2:23.9 | 1,500 | 2:23.9 | 117 | 700 | 28 | 17 | 140 |
| 2:23.7 | 2,000 | 2:23.7 | 118 | 701 | 28 | 18 | 145 |
| 2:23.0 | 2,500 | 2:23.0 | 120 | 704 | 28 | 18 | 147 |
| 2:22.2 | 3,000 | 2:22.2 | 122 | 708 | 28 | 19 | 149 |
| 2:21.8 | 3,500 | 2:21.8 | 123 | 710 | 28 | 19 | 152 |
| 2:19.8 | 4,000 | 2:19.8 | 128 | 721 | 28 | 19 | 155 |
| 2:20.5 | 4,500 | 2:20.5 | 126 | 717 | 28 | 19 | 156 |
| 2:17.9 | 5,000 | 2:17.9 | 133 | 757 | 29 | 20 | 159 |
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5000m session: Back home now in Sonoma. Transitioned to 5000m workouts to align with ranked fixed distances. Targeted sub-24:00 mins. Hit it!! Focused session by pressing for sub 2:25 mins per 500k, and drive length =/> 1.20 m/stroke. Felt great.