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Jonathan Wong

Log

Date Workout Score Ave Comments Action
09/01/22 4000m 21:16.6 2:39.5

1st 1k meters @ sub 3:00 mins/500m, 2nd @ 2:50 mins/500m, 3rd @ sub 2:40, 4th @ sub 2:30. Felt good.

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08/29/22 4000m 20:08.7 2:31.0

Great session. Pressed after first 1000m thru to 20:08.7 finish.

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08/26/22 4000m 19:28.2 2:26.0

Pressed hard after 1000m warmup. Hit 19:28.2 about 2:00 mins faster than prior session.

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08/24/22 4000m 21:24.8 2:40.6

Good session. Felt strong, especially last 500m.

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08/22/22 4000m 21:08.8 2:38.6

Good session. Feeling stronger. 21:08.8 / 4000m. 20 secs faster than prior session.

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08/20/22 4000m 21:28.0 2:41.0

Pushed a bit harder. Felt strong especially the last 500m.

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08/18/22 4000m 21:51.2 2:43.9

Light session. Easy pace. Felt good.

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08/11/22 4000m 20:00.3 2:30.0

Good session. Targeted 20:00 mins for 4000m. Hit just over at 20:00.03.

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08/10/22 4000m 21:23.7 2:40.4

Light session after two week layoff due to horde of overseas relatives visiting. Targeted strong 400m.

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07/16/22 4000m 20:34.6 2:34.3

Target avg 2:40 mins/500m. Hit 2:34.3. Felt good.

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07/12/22 4000m 21:58.7 2:44.8

Woke early. Felt like a workout. Targeted avg 2:45.0 mins/500m. Squeaked in at 2:44.8. :)

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07/07/22 4000m 20:56.8 2:37.1

Targeted avg 2:40 mins/500m. Hit 2:37.1. Felt strong.

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07/02/22 4000m 20:36.8 2:34.6

Targeted avg 2:35.0 mins/500m. Hit 2:34.6. Felt strong.

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07/01/22 4000m 21:40.2 2:42.5

Light session. Targeted avg 2:45 mins/500m. Hit 2:42.5. Felt strong.

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06/27/22 4000m 20:09.8 2:31.2

Great session. Felt strong. Target avg 2:35 mins/500m. Hit 2:31.2.

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06/23/22 4000m 21:17.1 2:39.6

Light session. Targeted avg sub 2:40.0 mins/500m. Hit 2:39.6. Felt strong.

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06/20/22 4000m 20:24.9 2:33.1

Targeted avg 2:35 min/500m. Hit 2:33.1. Felt great, strong.

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06/17/22 4000m 19:15.5 2:24.4

Pressed to avg sub 2:25 mins/500m. Hit 2:24.4. Hard session but good.

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06/06/22 4000m 21:50.0 2:43.7

Easy session. Targeted avg 2:45 mins/500m. Hit 2:43.8. Felt good.

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06/01/22 4000m 20:51.8 2:36.4

Felt great. Targeted avg 2:40 mins/500m. Hit 2:36.5.

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05/25/22 4000m 20:35.5 2:34.4

Felt great. Targeted avg 2:35 mins/500m. Hit 2:34.4.

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05/23/22 4000m 20:49.4 2:36.1

Another light session. Target avg 2:40 mins/500m. Hit 2:36.2.

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05/20/22 4000m 20:34.0 2:34.2

Light session. Target avg sub 2:35 mins/500m. Hit 2:34.2. Felt good.

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05/16/22 4000m 20:56.5 2:37.0

Light session. Targeted avg 2:40 mins/500m. Hit 2:37.1. Felt good.

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05/12/22 4000m 19:58.4 2:29.8

Good solid session. Targeted avg sub 2:30 mins/500k. Hit 2:29.8.

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